Here’s a natural, coach-style intro that fits your series:
Indoor sessions like this remove the variables and let you focus purely on execution. This Rouvy Indoor Brick combines controlled structure on the bike with a progressive run that builds intensity step by step, helping you dial in pacing and effort without distraction. It’s a session that rewards discipline — starting controlled, finishing strong — and is ideal for athletes looking to develop precision, consistency, and confidence in their race intensity zones.
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.
Rouvy Indoor Brick
- Bike
- 32min WU Level II;
- 4x 8min Level IV, 4min Level II RI;
- Run
- 6:15min Level III-;
- 6:15min Level III+;
- 6:15min Level IV-;
- 6:15min Level IV+;
- 10min CD Level II;
- 10min Stretching
Start this brick with an 80-minute ride. The first 32-minutes is your Warm Up (WU) at Level II. Then increase your effort to Level IV for four, eight-minute reps. Ride for four-minutes at Level II after each reps for your Rest Interval (RI).
Then transition to the run and complete four reps of six and a quarter minutes duration. Start at Level III- for the first rep, then increase to Level III+ for the second. Continue to increase the intensity to Level IV- for the third and then Level IV+ for the final rep.
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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