Brick

Monday Brick: Triathlon Plus Beginners Sprint Tri Brick #2

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This brick is great for developing your aerobic base in preparation for your first sprint triathlon.

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 has come from a Beginner’s Guide to Triathlon published by Triathlon Plus and was free with Issue 42 in the Summer of 2012.

Triathlon Plus Beginners Sprint Tri Brick #2

  • Bike
    • 20min WU Level II;
    • 20min Level IV;
    • 20min Level II;
  • Run
    • 15min Level II;
  • 10min Stretching

Start by riding for twenty minutes at Level II for your warm-up (WU).

Increase your intensity to Level IV for twenty minutes, then recover at Level II for a further twenty minutes prior to transitioning to the run.

Conclude the workout with a fifteen-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 coachray@coachray.nz and 021 348 729.

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

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 on 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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