Brick Training

Monday’s Brick – Sue Latshaw’s Standard Distance Brick

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Sue Latshaw a pro triathlete in the mid-90 and is great for sprint and Olympic distance triathletes.

Each week I will be posting Monday’s Brick session that you can do to enhance your triathlon performance. For a full understanding of my Level’s system of intensity, please read my previous articles in relation to intensity for both cycling and running.

This workout has come from a sidebar by Sue Latshaw in the May 1996 edition of Triathlete Magazine. Sue is known for her gutsy racing including a 1st place at Ironman Germany, a sixth place at Hawaii Ironman, and wins in iconic events such as the Boulder Peak Triathlon. When Sue went 8:59 at Ironman Germany in 1997, this was only the ninth time a female had gone under that magical mark.

Sue Latshaw’s Standard Distance Brick

  • Bike
    • 60min WU Level II;
    • 30min Level IV;
  • Run
    • 2x 5min Level IV-, 2min Level II RI;
    • 26min CD Level II;
  • 10min Stretching

Start on the bike with a Warm Up (WU) for an hour at Level II.

Increase your intensity to Level IV for 30 minutes, riding in your time trial position at a cadence of 90 to 100 rpm.

Transition qwikly to the run and start immediately with two, five-minute intervals at Level IV-, take a two-minute jog at Level II for your Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for 26 minutes.

Finish with 10 minutes of stretching to assist with the recovery.

Read more about the benefits of brick sessions here:

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Prior to using this plan, you should be able to:

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  • Run 10km or 60 minutes continuously.

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