Brick sessions are a great training session to help develop your familiarity both mentally and physically of transitioning from bike to run. This session from a young Ironman pro Harry Palmer is fantastic for developing fast running off the bike in preparation for an Ironman 70.3 (but also beneficial for Ironman preparation).
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 Harry Palmer and a video on his YouTube channel. In the last 12 months Harry has gone from 105th in the World for Ironman 70.3 racing up to 47th.
Harry Palmer’s Sweetspot Brick
- Bike
- 60min WU Level II;
- 3x 20min Level III, 10min Level II;
- 30min Level II;
- Run
- 1km Level IV;
- 3km Level III;
- 3km CD Level II;
- 10min Stretching
Harry 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 achieved.
Start on the bike with a 60-minute Warm Up (WU) at Level II.
The main set on the bike is made up of three, twenty-minute reps ridden at Level III. Ride for ten-minutes at Level II for your Rest Interval (RI).
Conclude the ride with 30 minutes at Level II.
Transition to a run and straight into one-kilometre at Level IV.
Cruise the next three-kilometres at Level III.
Conclude the run with a three-kilometre 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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- Run: 60min continuously
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