A brick session is a great way to develop your body for transitioning from one discipline to the next. This session utilises multiple transitions in qwik succession to build your exposure and experience to running off the bike at higher intensities.
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 Andrew Dollar of FTP Coaching. it was published on Triathlete.com. You can read the original article here. Due to the lack of Cool Down (CD), I have added on to the final run.
Triple The Brick
- Bike 10min WU Level II;
- Bike 5x 30sec Level IV, 30sec Level II RI;
- Run 1 mile Level III;
- Bike 10x 30sec Bike Level IV, 30sec Level II RI;
- Run 1 mile Level IV;
- Bike 10x 30sec Level IV, 30sec Level II RI;
- Run 1 mile Level V;
- Run 10min CD Level II;
- 10min Stretching
Do this session on a wind or smart trainer set up at the athletic track if possible or from home with a one-mile loop marked out (even if it is 800m out to a turnaround). Aim to complete all transitions in under 30 seconds.
Start on the bike with a Warm Up (WU) for ten minutes at Level II. Keep the cadence above 90 rpm.
Then move on to a set of five, 30-second reps at Level IV, followed by a 30-second Rest Interval (RI) at Level II.
After a qwik transition runs a mile at Level III, then transition back to the bike.
Once the bike completes a set of ten, 30-second reps at Level IV, followed by a 30-second Rest Interval (RI) at Level II.
After a qwik transition runs a mile at Level IV, then transition back to the bike.
Once the bike completes another set of ten, 30-second reps at Level IV, followed by a 30-second Rest Interval (RI) at Level II.
After a qwik transition runs a mile at Level V.
After the last run, continue into the Cool Down (CD) by jogging at Level II for ten 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 coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Because this Brick session involves multiple transitions (not just the one); the order for the Garmin and Zwift files is as follows:
- Bike #1
- Run #1
- Bike #2
- Run #2
- Bike #3
- Run #3
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