Pushing yourself at higher intensity will develop your ability to race faster. This brick workout will help build your racing ability. 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 William Ritter from Fly Try Racing. You can read that article here.
William Ritter’s Threshold Brick
- 10min Bike WU Level II;
- 5x
- Bike 5min Level IV;
- Run 800m Level IV;
- 10min Run 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 five minutes.
After a qwik transition run 800m at Level IV.
Repeat a total of five times.
After the final rep move into the Cool Down for ten-minutes jogging 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
Crush Your Olympic Triathlon Goals Without Overloading Your Schedule! 🏊♀️🏊♂️🚴♀️🚴♂️🏃♀️🏃♂️
Are you ready to conquer your next Olympic triathlon but struggling to fit training into your busy life? Whether you’re balancing work, family, or studies (or all three!), Coach Ray’s Olympic Triathlon Training Plan for Busy Triathletes is here to help you succeed without sacrificing your life outside of training.
💥 What’s Included in the Plan?
✅ 3 Swim Sessions Per Week: Build your endurance and efficiency in the water. 🏊♀️🏊♂️
✅ 2 Bike Rides Weekly: Improve your power and stamina on the bike. Video led workouts available. 🚴♀️🚴♂️
✅ 2 Run Workouts Weekly: Boost your running performance and confidence. 🏃♀️🏃♂️
✅ 1 Brick Session: Master the bike-to-run transition for a seamless race day. 🚴♀️🚴♂️➡️🏃♀️🏃♂️
✅ Stretching Session: Stay injury-free and recover smarter. Video led workout available. 🧘♀️🧘♂️
💡 Who Is This Plan For?
This 12-week plan is tailored for triathletes who can:
🔹 Swim 2,000m in a single session 🏊♀️🏊♂️
🔹 Ride for 2+ hours 🚴♀️🚴♂️
🔹 Run for at least 1:15hr 🏃♀️🏃♂️
Perfect for athletes juggling tight schedules, this program ensures every workout counts, so you make progress without wasting time.
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Every two weeks, you’ll have the chance to join a group coaching call with me, Coach Ray, to ask questions, troubleshoot challenges, and stay on track. 📞💪
You will also join an exclusive, private community where you can interact with other like minded athletes.
🌟 Why Choose This Plan?
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Don’t let time constraints hold you back. Join the Olympic Triathlon Training Plan for Busy Triathletes and achieve your best race yet! 🏅
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