Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.
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 Dr. Martin Yelling from Yelling Performance and Elizabeth Hufton from an article in the June 2011 edition of Triathlon Plus.
Dr Yelling’s Race Replication Brick A
- Bike
- 10min WU Level II;
- 10 miles Level IV;
- Run
- 2 miles Level IV;
- 10min CD Level II;
- 10min Stretching
Start this brick with a ten-minute Warm Up (WU) at Level II on the bike. Lift the intensity to Level IV for ten-miles, then transition to the run.
Start the run with two-miles at Level IV, before dropping the intensity down to Level II for a ten-minute 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 coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
🌟 4-Week Sprint Triathlon Speed Training Plan 🌟
Ready to get faster? 🚴♂️🏊♀️🏃♂️ Our 4-Week Sprint Triathlon Speed Training Plan is designed just for beginner triathletes who want to boost their speed and performance. If you’re ready to take your triathlon game to the next level, this plan is for you!
🔹 What’s in the Plan?
- 2 Swim Sessions: Improve your efficiency and speed in the water.
- 2 Bike Rides: Build power and endurance on the bike.
- 1 Run Session: Get faster on your feet.
- 1 Brick Session: Perfect your bike-to-run transition.
- 1 Stretching Session: Enhance your flexibility and recovery.
🔹 Are You Ready?
To make the most of this plan, you’ll need to be comfortable with:
- 1,800m Swim in a single session.
- 1:45hr Bike Ride at a steady pace.
- 45min Run to test your endurance.
🔹 Community Support & Coaching
- Access your weekly workouts via an online calendar or our handy app.
- Join our exclusive Qwik Kiwi VIP group on Facebook to connect with fellow athletes and Coach Ray.
- Participate in fortnightly group coaching calls to get your questions answered directly by Coach Ray.
- This plan isn’t just about getting faster—it’s about building a strong foundation with a periodised approach, so you stay injury-free and continue improving your overall fitness. 🏅
Ready to become a faster triathlete? Let’s get started! 🚀
