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 under 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 Triathlon Taren in a video about bricks. Although Taren didn’t mention the intensity in the video I’ve created a number of variations to progress you through.
Triathlon Taren’s Basic Brick Sequence C
- 10min Bike WU Level II;
- 5min Run WU Level II;
- 10min Bike Level III;
- 5min Run Level III;
- 10min Bike Level IV;
- 5min Run Level IV;
- 10min Bike CD Level II;
- 5min Run CD Level II;
- 10min Stretching
Start this Brick session on the bike with a ten-minute warm-up (WU) at Level II, followed by a five-minute run at Level II.
This workout is made up of four, fifteen-minute reps. Each rep is made up of a ten-minute bike ride followed by a five-minute run. The first rep was your Warm Up (WU) and the last rep was your Cool Down (CD).
For this variation of the workout, the second repetition is done at Level III.
The third repetition is done at Level IV.
Finish the workout with a Cool Down (CD) of ten minutes of riding at Level II, followed by five minutes of running 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Get my 12-week Olympic Triathlon Training Plan for Busy Triathletes with 25% off
When you cross the finish line of your triathlon, you will have swum, biked, and run faster than you have in previous events.
Designed for busy triathletes targeting an Olympic 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 three swims. You will build up to 2,900 metres swimming in a single session so you can get the sessions done quickly. Cycling-wise you’ll build through to a single 4-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.
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 2,000 metres or yards total within a workout;
- Ride for 2 hours comfortably; and
- Run 10km or 60 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.