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 C
- Bike
- 10min WU Level II;
- 10 miles Level IV;
- Run
- 2 miles Level IV;
- 8min Level I;
- Bike
- 10 miles Level IV;
- Run
- 2 miles Level IV;
- 8min Level I;
- Bike
- 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.
This brick is made up of three reps.
Each rep involves a ten-mile bike ride followed by a two-mile run all at Level IV.
After the run, jog at Level I for eight-minutes, prior to the next rep. After the final rep, Cool Down (CD) 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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