Brick

Monday Brick: Pyramid of Bricks

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising short-course triathletes, or longer-course athletes with a limited time to train.

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 by Chris Foster and was published on Triathlete.com. You can read the full article here.

Pyramid of Bricks

  • Bike – 10min WU Level II;
  • Run – 5min Level II;
  • Bike – 7min Level III;
  • Run – 5min Level III+;
  • Bike – 2min Level II;
  • 1min RI (reset Transition);
  • Bike – 5min Level III+;
  • Run – 3min Level IV;
  • Bike – 2min Level II;
  • 1min RI (reset Transition);
  • Bike – 3min Level IV;
  • Run – 1min Level V;
  • Bike – 15min CD Level II;
  • 10min Stretching

Start by riding for ten minutes at Level II, then into five minutes of running at Level II for your Warm Up (WU).

Jump back on the bike for seven minutes at Level III, then transition to run at Level III+ for five minutes. Spin the legs back on the bike for two minutes for a Rest Interval (RI) with a further minute off the bike to reset your transition area.

Jump back on the bike for a second effort, this time for five minutes at Level III+, then transition to run at Level IV for three minutes. Spin the legs back on the bike for two minutes for a Rest Interval (RI) with a further minute off the bike to reset your transition area.

The final effort is back on the bike, this time for three minutes at Level IV, then transition to run at Level V for one minute.

Conclude the workout with fifteen minutes of riding at Level II for your Cool Down (CD).

Finish with ten 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

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