Brick

Monday Brick: Sprint Triple Brick

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 to prepare for a sprint-distance or super-sprint type of 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.

I’ve utilised this session with suitable athletes for many years, however, I can’t remember where I originally sourced it from. If anyone has any ideas of the origins of this workout please let me know.

Sprint Triple Brick

  • Bike: 10min WU Level II;
  • 5x 30sec Level IV, 30sec Level II;
  • Run: 1 Mile Level II;
  • Bike 10x 30sec Level IV, 30sec Level II;
  • Run: 1 Mile Level III;
  • Bike 10x 30sec Level IV, 30sec Level II;
  • Run: 1 Mile Level IV;
  • 10min CD Level II;
  • 10min Stretching

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

The first bike set is made up of five, 30-second reps at Level IV, with 30 seconds at Level II for your Rest Interval (RI) after each rep. After the set transition to the run.

Run one mile at Level II.

Back on the bike for ten, 30-second reps at Level IV, with 30 seconds at Level II for your Rest Interval (RI) after each rep. After the set transition to the run.

This time run one mile at Level III.

Back on the bike for another set of ten, 30-second reps at Level IV, with 30 seconds at Level II for your Rest Interval (RI) after each rep. After the set transition to the run.

This time run one mile at Level IV.

Finish the workout with a Cool Down (CD) of ten 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 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 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 to get the sessions done quickly. Cycling-wise you’ll build through to a single 2-hour session in 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.

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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.

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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