Monday Brick – MelRad 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 short-course 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 in the May & June 2023 issue of the Canadian Triathlon Magazine, it is written by Melaine McQuaid of MelRad Coaching. Mel is a former professional triathlete who won three Xterra World Championship Titles and has half a dozen Ironman 70.3 victories to her name.

MelRad Brick

  • Run
    • 10min WU Level II;
    • 4x 20sec Level IV, 40sec Level II RI;
  • Bike
    • 8:45min Level II;
    • 5x 15sec Level V, 60sec Level II RI;
    • 2.5km Level IV+;
  • Run
    • 1km Level IV+;
  • Bike
    • 2.5km Level IV+;
  • Run
    • 1km Level IV+;
  • Bike
    • 15min CD Level II;
  • Stretching 10min

Start off by running for ten minutes at Level II for a warm-up (WU).

Complete four stride outs at Level IV for twenty seconds, with a 40-second jog at Level II after each rep.

Transition onto the bike and start with eight minutes and forty-five seconds riding at Level II.

Then complete a primer set of five reps at Level V for fifteen seconds, with one minute of easy riding at Level II after each rep. By now you will be thoroughly warmed up.

Ride two and a half kilometers at Level IV+ and transition into a fast 1km run at Level IV+.

Take a relaxed transition back onto the bike. Take a small amount of time to sort your transition layout back to how it would be in a race then ride hard for a further two and a half kilometers at Level IV+ and transition into another fast 1km run at Level IV+.

Cool Down (CD) by riding for fifteen minutes at Level II.

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) 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:

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

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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.

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