Monday Brick

Monday Brick: Matt Mcelroy’s Brick

Matt Mcelroy is an elite, American triathlete with a dozen podiums at World Cup events and a silver medal at the Pan Am Games. This Brick session forces you to focus on both the speed of the transition and the speed out of T2 to start the run well. This session is great for 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 Matt Mcelroy from a Sweat Elite video about his Brick session.

Matt Mcelroy’s Brick

  • Bike
    • 10min WU Level II;
  • Run
    • 6x 100m Level V. 100m Level II;
  • < Reset Transition>
  • 2x
    • Bike
      • 9min Level III;
    • Run
      • 1 Mile Level IV;
    • < Reset Transition>
  • 3x
    • Bike
      • 9min Level III;
    • Run
      • 400m Level V, 400m Level II;
    • < Reset Transition>
  • Bike
    • 45min Level II;
  • 10min Stretching

Start this Brick session on the bike with a ten minute Warm Up (WU) at Level II.

Have a relaxed transition on to a 1,200m run. Alternate between 100m at Level V and 100m at Level II.

Reset your transition and head off for a nine minute bike ride at Level III, before transitioning to a one mile run at Level IV. Repeat this mini-Brick twice, reseting your transition after each rep.

Next up is another mini-Brick that is repeated three times. Starting with another nine minute rep of riding at Level III. Transition to a 400m Run at Level V, and then jog back at Level II for a further 400m. Reset your transition after each rep.

After your three reps, have a relaxed transition to a 45 minute bike at Level II for your 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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