Running well off the bike is one of the defining skills in triathlon, and sessions like this help you develop that ability under controlled pressure. This Rouvy-inspired Threshold Brick combines sustained work on the bike with a committed effort on the run, asking you to settle into a strong rhythm and hold it when the legs are already carrying fatigue. It’s not about surging or forcing the pace — it’s about building confidence at a solid, repeatable intensity that closely mirrors the demands of racing.
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 about Brick sessions on the Rouvy website. You can read the article here.
Frederic Funk Pre-Taupō Ironman Brick
- Bike
- 40min WU Level II;
- 3x 10min Level IV, 10min Level II RI;
- Run
- 30min Level IV;
- 10min CD Level II;
- 10min Stretching
Start this brick with a 90-minute ride. The first 40-minutes is your Warm Up (WU) at Level II. Then increase your effort to Level IV for three, ten-minute reps. Ride for ten-minutes at Level II between reps for your Rest Interval (RI).
Then transition to the run and complete one 30-minute effort Level IV.
Then move into a Cool Down (CD) 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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