Monday Brick – GTN’s Sweetspot/Tempo 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 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 a YouTube video by Global Triathlon Network.

GTN’s Sweetspot/Tempo Brick

  • Bike
    • 15min WU Level II;
    • 2x 20min Level III, 10min Level II RI;
  • Run
    • 2x 10min Level III, 5min Level II RI;
    • 5min CD Level II;
  • Stretching 10min

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

The main set for the bike is made up of two reps of twenty minutes at Level III. Ride for ten minutes at Level II for a Rest Interval (RI) after each rep.

Once both reps have been completed, transition to a run.

The run starts straight in with two reps of ten minutes running at Level III. Follow each of these with five minutes running at Level II for your Rest Interval (RI).

The workout as described in the video concludes the run with a five-minute run 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 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.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE

Get my 24-week Ironman 70.3 Intermediate Triathlon Training Plan with 25% off

When you cross the finish line of the Ironman 70.3, you will have accomplished something very special.

Designed for Intermediate triathletes who are looking to complete their Ironman 70.3 event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

Lasting 24 weeks, 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 requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

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

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
  • Bike: 90min continuously
  • Run: 60min 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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.