Brick Workout Session

Monday’s Brick – Sue Latshaw’s Ironman Brick #2

A brick session is a great way to develop your body for the rigors 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 Ironman triathletes.

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

This workout came from Sue Latshaw’s sidebar 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.

Do this session six weeks out from your Ironman race.

Sue Latshaw’s Ironman Brick #2

  • Bike
    • 5hr Level II;
  • Run
    • 30min Level III;
    • 30min CD Level II;
  • 10min Stretching

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

Take a relaxed transition onto the run and run at Level III for 30 minutes.

The Cool Down (CD) is low intensity, jogging (Level II) for 30 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 in achieving 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

Get my 24-week Ironman Bike & Run Training Plan with 25% off

As you prepare for your Ironman event, you’ll build your overall fitness through endurance, strength, and speed.

Designed for Intermediate triathletes looking to complete an Ironman event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

Starting 12 weeks before an Iron-distance event, this plan progresses through phases to build you to peak performance. Each week typically contains 3x swims, 2x bike rides, 2x runs, 1x Brick (Bike/Run simulation), and a flexibility session. This programme uses a Power Meter for bike training and a running power meter for run workouts.

When purchasing, use the discount code “web25” to claim your 25% discount.

Before using this plan, you should be able to complete the following workouts:

  • Swim: 2,000 meters or yards continuously, 3,000 metres or yards total within a workout
  • Bike: 3:30hrs continuously
  • Run: 90min continuously

Purchase of this plan gives you access to my fortnightly coaching calls, where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

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