Brick Session

Monday Brick – Phil Mosley’s Ironman Speed 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 is perfect for Ironman & Ironman 70.3 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 Ironman Speed Brick

  • Bike
    • 15min WU Level II;
    • 2x 15min Level III, 3min RI Level II;
    • 15min Level II;
  • Run
    • 10min Level III;
    • 20min CD Level II;
  • Stretching 10min

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

Complete two intervals at Level III for fifteen minutes, with a three-minute Rest Interval (RI) at Level II between the reps.

Prior to transitioning onto the run ride gently at Level II for fifteen minutes.

Start the run at Level III for ten minutes.

To complete the run, continue into the Cool Down (CD) by jogging at Level II for twenty 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 and 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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As you prepare yourself for your Ironman event, you’ll build your overall fitness through endurance, strength, and speed.

Designed for Intermediate triathletes who are 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 your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation), and a flexibility session. This programme is designed around using a Power Meter for bike training and a GPS watch using pace for the run workouts.

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Prior to 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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