Dermott Hayes’ Endurance Brick #2 takes the aerobic platform from the ride and layers in sustained, race-relevant pressure on tired legs. The 40km at Level II is steady and purposeful — building durability without burning matches — but once you transition to the run, the tone shifts. Four repetitions of 2km at Level IV demand focus, rhythm and the ability to reset quickly off just 30 seconds of recovery. This session isn’t about sprinting; it’s about holding strong, repeatable intensity when fatigue is already present. It’s a brick that builds resilience as much as fitness.
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 #2
- Bike
- 40km WU Level II;
- Run
- 4x 2km Level IV, 30sec RI;
- 10min CD Level II;
- 10min Stretching
Start this brick with riding for 40 kilometres at Level II to Warm Up (WU).
Transition into a run, starting with two kilometres at Level IV, take a 30-second Rest Interval (RI) at Level II and repeat for a total of four times.
Finish with a Cool Down (CD) by running 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
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