A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is perfect during your base or off-season training to build back some fitness with some intensity (but not too much).
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.
This workout comes from a YouTube video by Global Triathlon Network.
GTN’s Tempo Brick
- Run
- 10min WU Level II;
- 1 mile Level III;
- Bike
- 10km Level III;
- Run
- 800m Level III;
- 10min CD Level II;
- 10min Stretching
Start off by running at Level II for ten-mintues for a Warm Up (WU), then increase your pace to Level III for a mile.
Transition to the bike for ten kilometres at Level III, before returning to run a further 800m at Level III.
Conclude the workout by running for ten-minutes at Level II for your 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
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