Brick Session

Monday’s Brick – Mark Allen’s 10/10/10 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 a triathlon legend Mark Allen and is excellent for sprint and Olympic distance 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 has come from Mark Allen via an article on Click here to read the article.

Mark Allen’s 10/10/10 Brick

  • Bike:
    • 10min WU Level II;
    • 10min Level III-;
    • 10min Level III+;
    • 10min Level IV-;
    • 5min Level III-;
  • Run:
    • 5min Level IV;
    • 5x 2min Level V, 1min Level II RI;
    • 5min CD Level II;
  • 10min Stretching

Start on the bike with a Warm Up (WU) for ten minutes at Level II. Keep the cadence above 90 rpm.

The main set on the bike is made up of three ten-minute blocks, each at a slightly higher intensity. Start off at Level III- for the first ten-minute block, then increase to Level III+ for the next ten minutes. Complete a final ten-minute block at Level IV before winding down at Level III- for five minutes. Keep the cadence above 90 rpm for the duration of the ride.

When transitioning to the run, start with five minutes at Level IV before rolling straight into five two-minute reps at Level V, with a minute at Level II for your Rest Interval (RI) between reps.

Finish the workout with a five-minute jog at Level II for your Cool Down (CD). Feel free to extend this out for ten minutes or more.

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

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