Not every brick is about steady pacing — some are designed to push the top end and sharpen your ability to move fast under fatigue. This maximal intensity session, inspired by work from Graham Wilson and Mathew Wilson, combines high-cadence efforts on the bike with short, hard runs to challenge both speed and coordination through repeated transitions. It’s a session that demands focus, quick reset between reps, and the willingness to hit high intensities again and again.
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 the Complete Triathlon Guide in the chapter by Graham Wilson and Mathew Wilson.
Wilson & Wilson’s Maximal Intensity Brick
- Bike 10min WU Level II;
- 10x
- Bike 2km Level IV Cad >100rpm;
- Run 400m Level V;
- 2min RI;
- Run 10min CD Level II;
- 10min Stretching
This session starts with a ten-minute Warm Up (WU) riding at Level II.
The main set for the workout is based around ten repetitions of a two kilometre (one and a quarter mile) ride at Level IV and a cadence above 100 rpm, followed by a 400m run at Level V. After each rep take a two minute Rest Interval (RI) to re-set up your transition area, grab a qwik drink and get ready for the next bike.
Finish the workout with a ten-minute Cool Down (CD) run 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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