Brick sessions are a great training session to help develop your familiarity both mentally and physically of transitioning from bike to run. This session is fantastic for developing fast running off the bike in preparation for an Olympic distance triathlons (as well as Sprint distance triathlons).
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 on the Sundried Cycle Clothing website. You can read that article here.
Sundried Olympic Brick
- Bike
- 30min WU Level II;
- 20min Level III;
- 10min Level II;
- 5min Level IV;
- Run
- 20min Level III;
- 10min CD Level II;
- 10min Stretching
Start this brick with a half hour ride at Level II for your Warm Up (WU).
Then increase your effort to Level III for twenty-minutes. Take a ten-minute Rest Interval (RI) at Level II, before finishing the ride with five-minutes at Level IV.
Start the run at Level III for twenty-minutes,
For your Cool Down (CD) run at Level II for ten-minutes.
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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