Some brick sessions teach transitions. Others teach pacing. This one teaches both — and then keeps going. Inspired by ideas from Going Long, Gordo Bryn’s Ironman Triple Brick is a progressive endurance challenge that layers effort across three bike-run blocks. Each round builds in intensity, asking you to stay composed early, stay honest in the middle, and stay strong when fatigue is highest. It’s a demanding session that develops durability, pacing judgment, and the mental resilience needed 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 workout described in Gordon Byrn and Joe Friel’s book Going Long.
Gordo Bryn’s Ironman Triple Brick
- Bike – 60min Level I-II;
- Run – 30min Level II;
- Bike – 60min Level II-III;
- Run – 30min Level III;
- Bike – 60min Level III-IV;
- Run – 20min Level IV;
- Run – 10min CD Level II;
- 10min Stretching
This brick session involves three, 90-minute blocks made up of 60-minutes cycling and 30-minutes running.
Start this brick with an 60-minute ride at Level I-II for your Warm Up (WU), then transition into a 30-min run at Level II.
Transition back to the bike for 60-minutes at Level II-III, prior to the next 30-minute run at Level III.
The final ride is 60-minutes long at Level III-IV.
The final run starts with twenty-minutes at Level IV, before Cooling Down at Level II for ten-minutes.
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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