Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes a number of VO2 max intensity efforts to stimulate your top end speed, as well as as some time at threshold effort at the end of each segment. This session is a great session for anyone preparing for an Olympic Distance Triathlon or an Ironman 70.3.
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 an article by Dave Scott on Triathlete.com as part of their Hawaii from Home series during COVID lockdowns in 2020. You can read the article here.
Dave Scott’s Advanced HFH Brick #3
- Run
- 10min WU Level II;
- 3x
- 2:30min Level IV, 2min Level II RI;
- 50sec Level III, 2min Level iI RI;
- Bike
- 16min Level II;
- 3x
- 3:30min Level IV, 1min Level II RI;
- 2x 35sec Level V (15sec Standing), 1min Level II RI;
- 15min Level II (to round out 60min)
- Run
- 2:30min Level IV, 2min Level II RI;
- 50sec Level III, 2min Level iI RI;
- 10min CD Level II;
- 10min Stretching
Start with a ten minute run at Level II for a Warm Up (WU).
There are three sets to complete in the opening run segment. Each set is made up of two reps.
The first rep is two and a half minutes at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI).
Follow this with a 50-second rep at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Once you’ve completed three sets, it’s time to transition to the bike.
Start with sixteen minutes riding at Level II.
There are three sets to complete on the bike, each set is made up of three reps.
Start with three and a half minutes riding at Level IV. Take a one-minute Rest Interval (RI) at Level II afterwards.
The next two reps are both at Level V for 35 seconds. Start seated for the first twenty-seconds, then stand up for the final fifteen seconds each rep. Take a one-minute Rest Interval (RI) at Level II after each rep.
Ride for a further fifteen minutes to round the ride to 60 minutes, then transition to the run again.
Start with two and a half minutes at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI).
Follow this with a 50-second rep at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Finally finish with a ten minute Cool Down (CD) 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.
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