Brick Session

Monday Brick: Tony Zamora’s Run-Focused Time-Challenged Tempo Brick

A brick session is a great way to develop your body for transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is only about an hour in duration.

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.

The inspiration for this workout comes from Tony Zamora in an article from Triathlete Magazine. You can read the article here.

Tony Zamora’s Run Focused Time-Challenged Tempo Brick

  • Bike
    • 10min WU Level II;
    • 1min Level IV;
    • 5min Level II Cad 100+;
  • Run
    • 5km Level III;
    • 10min CD Level II;
  • 10min Stretching

Start this Brick session on the bike with a ten-minute warm-up (WU) at Level II.

Increase your intensity for a minute to Level IV, before spinning at Level II for five minutes with a cadence greater than 100 rpm.

Transition to a five-kilometer run at Level III, the Cool Down (CD) at Level II for ten 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 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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When you cross the finish line of your triathlon, you will have swum, biked, and run faster than you have in previous events.

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Prior to using this plan, you should be able to:

  • Complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout;
  • Ride for 2 hours comfortably; and
  • Run 10km or 60 minutes continuously.

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

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