Brick Session

Monday Brick – Phil Mosley’s Sprint Distance Speed Brick

A brick session is a great way to develop your body for the rigors of transitioning from one discipline to the next. This session is excellent for Sprint distance triathletes.

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

This workout comes from an article Phil Mosley the Head Coach and Founder of My Pro Coach, wrote for his website. You can read the article here.

Phil Mosley’s Sprint Distance Speed Brick

  • Bike
    • 15min WU Level II;
    • 8min Level IV;
  • Run
    • 4min Level V;
    • 3min RI;
  • Bike
    • 7min Level IV;
  • Run
    • 3min Level V;
    • 1min RI;
  • Bike
    • 10min CD Level II;
  • 10min Stretching

Do this session on a wind or smart trainer with your running shoes laid out ready for a qwik transition.

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

For the main set of the workout commence riding at Level IV for eight minutes before a qwik transition to a four minute run (go out and back for two minutes in each direction) at Level V.

Take a three-minute Rest Interval (RI) before getting back on the bike for seven minutes at Level IV. Another qwik transition into a three-minute run at Level V (go out and back again this time for 90 seconds in each direction). Take a one-minute Rest Interval (RI) prior to the Cool Down (CD)

After the last run, continue into the Cool Down (CD) on the bike by riding 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 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 one). The order for the Garmin and Zwift files is as follows:

  • Bike 1
  • Run 1
  • Bike 2
  • Run 2
  • Bike 3

Get my 12-week Beginner Sprint Triathlon Training Plan with 25% off

When you cross the finish line of your triathlon, you will have swum, biked, and run to success.

Designed for beginner triathletes targeting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike, and Run faster during YOUR event.

Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains two swim sessions. You will build up to 2,550 metres swimming in a single session so you can get the sessions done quickly. Cycling wise you’ll build through to a single 2-hour session in the weekend and a long run mid-week of an hour and a half. I recommend using a swimming monitor (eg. Garmin Forerunner 735, 920, or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.

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

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

  • Complete a swim of 800 meters or yards continuously, and 1,700 metres or yards total within a workout;
  • Ride for 60 minutes comfortably; and
  • Run for 45 minutes 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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