Monday’s Brick: Heather Blackmon’s Olympic 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 Heather Blackmon and is great for 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 Heather Blackmon from an article she wrote for; click here to read the article.

Heather Blackmon’s Olympic Brick

  • Bike:
    • 30min WU Level II;
    • 20min Level III;
    • 10min Level II;
    • 5min Level IV;
  • Run:
    • 20min Level III;
    • 10min CD Level II;
  • 10min Stretching

Start on the bike with a Warm Up (WU) for 30 minutes at Level II. Keep the cadence above 90 rpm.

The main set on the bike is made up of two reps. The first rep is twenty minutes long at Level III; keep the cadence above 85 rpm. Before the second rep, take a ten-minute Rest Interval (RI) at Level II. The second rep is only five minutes long, but it is at Level IV; once again, keep the cadence above 85 rpm.

When transitioning to the run, go straight into a Level III effort for twenty minutes.

Finish the workout with a ten-minute jog at Level II for your Cool Down (CD).

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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