Triathlon Training

Monday Brick: Tony Zamora’s Run Focus Duathlon Focused Brick Workout

A brick session is a great way to develop your body for transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is only about an hour in duration. Although specific for duathletes it is also great for short course (sprint and Olympic distance) triathletes.

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 Bike Focus Duathlon Focused Brick Workout

  • Bike
    • 5min WU Level II;
  • Run
    • 10min Level II;
  • Bike
    • 5min Level III;
  • Run
    • 10min Level III;
  • Bike
    • 5min WU Level IV;
  • Run
    • 10min Level IV;
  • Bike
    • 5min Level II;
  • Run
    • 10min Level II;
  • 10min Stretching

Start this Brick session is made up of four, fifteen-minute mini bricks.

Each mini brick is made up of a five minute bike and a ten minute run.

The first min brick is the Warm Up (WU) at Level II.

The second is at Level III.

The third is at Level IV.

The final mini brick is the Cool Down (CD) and is done 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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