Double bricks add a layer of challenge that single transitions don’t quite capture. This FLJUGA Double Brick Threshold session brings you through controlled threshold work on the bike before asking you to reset and repeat the effort on the run with slightly tighter recovery. It’s not a long session, but it demands focus, composure, and the ability to hit your numbers when it counts. Workouts like this help sharpen your ability to transition smoothly and hold race-relevant intensity under pressure.
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 Double Brick Threshold
- Bike
- 12min WU Level II;
- 2x 5min Level IV, 3min Level II RI;
- Run
- 5min Level II;
- 2x 5min Level IV, 2min Level II RI;
- 8min CD Level II;
- 10min Stretching
Start this brick with a twelve-minute ride at Level II for Warm Up (WU).
Prior to to the run complete a set of two, threshold intervals at Level IV for five-minutes. After each rep ride at Level II for three-minutes for your Rest Interval (RI).
Transition to the run and start with five-minutes at Level II prior to the threshold set.
As with the bike there are two, five-minute intervals at Level IV, but this time you only get a two-minute Rest Interval (RI) at Level II.
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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