Monday Brick: Tony Zamora’s Run-Focused Time-Challenged Threshold 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 if you have limited time and is only 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 Threshold Brick

  • Bike
    • 10min WU Level II;
    • 1min Level IV;
    • 5min Level II Cad 100+;
  • Run
    • 3x 10min Level IV, 2min Level II RI;
    • 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 the run and complete three, ten-minute reps at Level IV. Jog at Level II for two minutes for the Rest Interval (RI) between reps after the last rep go straight into the Cool Down (CD).

Finish the workout with a ten-minute Cool Down (CD) 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 and 021 348 729.

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

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