Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst the heart rate is elevated; you also practice running or cycling hard after the transition. This is a perfect session for triathletes and duathletes competing in Olympic or Sprint distance events.
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 in 220 Triathlon by Dermott Hayes‘ about Brick training. You can read the article here.
Dermott Hayes’ Speed Brick #3
- Run
- 10min WU Level II;
- 800m Level IV;
- Bike
- 6km Level IV;
- Run
- 800m Level IV;
- Bike
- 6km Level IV;
- Run
- 800m Level IV;
- Bike
- 6km Level IV;
- Run
- 800m Level IV;
- Bike
- 6km Level IV;
- 10min CD Level II;
- 10min Stretching
Start this brick with running for ten minutes at Level II to Warm Up (WU).
Increase your effort to Level IV for 800 metres before transitioning to the bike.
Ride at Level IV for six kilometres, then transition back to the run.
The second run is a further 800 metres at Level IV.
Ride at Level IV for six kilometres, then transition back to the run.
The third run is a further 800 metres at Level IV.
Ride at Level IV for six kilometres, then transition back to the run.
The final run is a further 800 metres at Level IV.
Finish with a further six kilometres on the bike at Level IV.
Then move into a Cool Down (CD) by riding for ten minutes 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
🌟 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! 🚀
