Brick sessions are a great training session to help develop the your familiarity both mentally and physically of transitioning from bike to run. This session from retired Ironman pro Heather Jackson is fantastic for building in fast running off the bike in preparation for an Ironman.
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 Heather Jackson and a video on her YouTube channel. During Heather‘s Ironman career she achieved four Top 5 Hawaii Ironman results.
Heather Jackson’s Ironman Brick
- Bike
- 30min WU Level II;
- 4x 2min Level III, 2min Level II RI;
- 4x 6min Level II RI, 5min Level IV BG;
- Run
- 2mile Level IV;
- 14mile Level III;
- 2mile CD Level II;
- 10min Stretching
Heather didn’t provide full details of the workout, only the key structure to it. I’ve taken some educated guesses and developed this version of the workout to ensure the physiological goals of the workout are acheived.
Start on the bike with a 30-minute Warm Up (WU) at Level II.
The bike then progresses into an opener set of four, two-minute intervals at Level III. Although Heather didn’t specify her Rest Interval (RI) in the video I’ve adapted this workout to conclude at the 90-minute mark as she advises and given a two-minute Rest Interval (RI) for this set.
After the opener set, we move into a set of Big Gear (BG) intervals at Level IV. However, to finish this ride after an effort we commence with the Rest Interval (RI) prior to the efforts. Start with six-minutes riding at Level II. For the Big Gear (BG) efforts ride at Level IV for five-minutes in a gear that your cadence is between 60 & 75 rpm.
After the fourth Big Gear (BG) rep transition onto the run and build up straight into Level IV for the first two miles.
Once you’ve found your running legs, button off a little and settle into Level III for the next fourteen miles.
Conclude the session with a two-mile Cool Down (CD) by running 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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As you prepare yourself for your Ironman event, you’ll build your overall fitness through endurance, strength and speed.
Designed for Intermediate triathletes who are looking to complete an Ironman event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.
Starting 12 weeks before an Iron-distance event, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme is designed around using a Power Meter for the bike training and a running power meter for the run workouts.
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Prior to using this plan, you should be able to complete the following workouts:
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- Bike: 3:30hrs continuously
- Run: 90min continuously
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