Sam Laidlow

Monday Brick: Sam Laidlow’s Hardest Brick Workout

A brick session is a great way to develop your body for transitioning from one discipline to the next. This workout is a great race-pace stimulus and is perfect for Ironman athletes in the final 4-8 weeks of their build up. Sam Laidlow used this session in the lead up to winning the Ironman world champs in Nice, last year.

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 Sam Laidlow in a YouTube from GTN:

Sam Laidlow’s Hardest Brick Workout

  • Bike
    • 20km WU Level II;
    • 70km Level III;
  • Run
    • 2x 7km Level IV, 5min Level II RI;
    • 10min CD Level II;
  • 10min Stretching

Start off with a 20km Warm Up (WU) at Level II on the bike.

Then lift the intensity to Level III for 70km.

Transition straight into two reps of seven kilometres running at Level IV. Take five minutes Rest Interval (RI) at Level II after each rep.

Finish the workout with ten minutes of jogging at Level II for the Cool Down (CD).

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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