Triathlon Training

Monday Brick – Interval Bricklayer

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 great for Olympic-distance athletes to have as a race simulation. Make sure you do this session well rested.

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 came from Chris Foster in an article from You can read the original article here.

Interval Bricklayer

  • Bike
    • 10min WU Level II;
    • 4x 30sec SLD(L)/30sec SLD(R)/30sec Both
    • 4x 30sec Level V, 30sec Level II RI;
    • 3x 3min Level IV, 1min Level II RI;
    • 4x 1min Level V, 1min Level II (transition straight after last Level V interval);
  • Run
    • 4min Level V, 2min Level II RI;
    • 4min Level IV, 1min level II RI;
    • 2x 1min Level V, 1min level II RI;
    • 5min CD Level II;
  • 10min Stretching

Start this workout on the bike and commence with ten minutes riding at Level II to Warm Up (WU).

Next up is set of Single Leg Drills (SLD) for six minutes. Alternating between pedalling with your left leg only for 30 seconds, then the right leg only for 30 seconds, then both legs for 30 seconds. Repeat this a total of four times.

The primer set is made up of fours sets of 30 seconds at Level V, with a 30 second Rest Interval (RI) at Level II.

The next set is made up of three reps at Level IV for three minutes with only a minute Rest Interval (RI) at Level II after each rep.

The final set on the bike is made up of four, one-minute reps at Level V with a minute Rest Interval (RI) between them at Level II. After the fourth hard rep at Level V transition straight to the run (i.e. there is no fourth Rest Interval (RI)).

Go straight into a hard interval at Level V for four minutes. There is a short two-minute Rest Interval (RI) of running at Level II before your next hard effort.

Next up is a four-minute run at Level IV. There is only a minute Rest Interval (RI) of running at Level II after this rep.

The final set is made up of two reps at Level V for a minute a piece. Take a minute Rest Interval (RI) at Level II after each rep.

The original version of this workout finishes with a Cool Down (CD) of five minutes of running at Level II. However I always advocate a full ten-minutes for the Cool Down (CD) as this will help set you up for future workouts and assist with your recovery (especially for those of us that are more mature athletes).

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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