This session focuses on building the foundations of effective brick training — learning to transition smoothly from bike to run while holding a steady, controlled effort. Inspired by a workout shared on the FLJUGA website, this Foundation Brick is simple in structure but valuable in practice. The bike segment prepares the legs with progressive intensity before asking you to settle quickly into a steady rhythm on the run. Sessions like this are ideal for developing confidence off the bike and reinforcing the pacing discipline that good triathlon racing demands.
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 FLJUGA website. You can read the article here.
FLJUGA Foundation Brick
- Bike
- 15min WU Level II;
- 15min Level III;
- Run
- 5min Level II;
- 15min Level III;
- 8min CD Level II;
- 10min Stretching
Start this brick with a fifteen-minute ride at Level II for Warm Up (WU).
Increase the intensity to Level III for a further fifteen-minutes.
Then transition to the run. Start with five minutes at Level II.
Increase the intensity to Level III for a further fifteen-minutes.
Then move into a Cool Down (CD) for eight-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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Prior to using this plan, you should be able to:
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