This session is all about controlled endurance followed by composure under pressure. Dermott Hayes’ Endurance Brick #1 starts with a steady 40km ride at Level II — not a smash-fest, but a disciplined aerobic build that sets the tone. The real work begins when you swing your leg off the bike and head out on foot, asking your body to shift gears and find rhythm quickly. It’s a simple structure on paper, but the challenge lies in holding form, building through the middle kilometres, and finishing strong without forcing it. This is the kind of brick that quietly strengthens both your engine and your mindset.
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’ Endurance Brick #1
- Bike
- 40km WU Level II;
- Run
- 2km Level III;
- 2km Level IV;
- 2km CD Level II;
- 10min Stretching
Start this brick with riding for 40 kilometres at Level II to Warm Up (WU).
Transition into a fast-ish run, starting with two kilometres at Level III, before building to Level IV for the next two kilometres.
Finish with a Cool Down (CD) by running a further two kilometres 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
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