Long, steady bricks like this are where real endurance is built. Inspired by a session shared by Riley Rosado, this workout focuses on sustained effort, patience, and the ability to stay locked into a controlled rhythm for extended periods. There are no sharp spikes here — just consistent, purposeful work on the bike followed by an easy run to reinforce durability. It’s the kind of session that quietly builds strength, resilience, and confidence for long-course 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 a YouTube short by Riley Rosado:
Rouvy Indoor Brick
- Bike:
- 60min WU Level II;
- 2x 30min Level III, 10min Levle II RI;
- 40min Level II;
- Run:
- 5km Level II;
- 10min Stretching
Start this brick with an 60-minute ride at Level II for your Warm Up (WU).
Next up are two, 30-minute reps at Level III, take a ten-minute Rest Interval (RI) at Level II after each rep. Then continue for a further 40-minutes at Level II.
Then transition to the run and move into a Cool Down (CD) for five kilometres 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
🏊♀️🚴♂️🏃♂️ Ultimate Ironman Prep: 20 Weeks to Your Strongest Race
Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level! 💥
What You Can Expect:
🔹 3x Swim sessions, 2x cycling workouts, and 2x run sessions per week
🔹 A dedicated brick session and stretching to aid recovery and flexibility
🔹 Progressive, periodised training to build endurance and fitness, while preventing burnout
🔹 Video-led interval workouts for both smart trainers and treadmills, guided by Coach Ray 🖥️
🔹 Fortnightly group coaching calls with Coach Ray to answer your questions and provide insights
🔹 Access to an exclusive private community where you can connect with other athletes and get support any time you need
What Makes This Plan Unique?
💪 Tailored to Your Level: Each workout is designed based on your current fitness, so you’re always training at the right intensity.
🎥 Video-Led Workouts: Get the most out of every session with Coach Ray guiding you through key interval workouts. Whether you’re on a smart trainer or treadmill, these video-led sessions help optimise your performance.
👥 Engage with the Coach: Regular interaction with Coach Ray through fortnightly calls and the private community means you’re never alone on your journey.
Your Path to Success
In 20 weeks, you’ll notice improvements not only in your endurance but in your overall fitness and confidence as you approach Ironman race day. 🏅 This plan is designed to ensure you’re race-ready, fresh, and at your peak when it matters most.
Access Made Easy
📲 The training plan is delivered via the popular Training Tilt app, allowing you to track your progress and update your workouts on the go. You can also access it through a secure login on the website.
⚡ The Velocity Cycling App provides all the video-led interval sessions to keep you focused and pushing your limits.
Are you ready to conquer the Ironman distance? 💥 Let’s make those 20 weeks count!
