Some sessions are designed to feel uncomfortable for a reason. This lactate tolerance brick, inspired by work from Graham Wilson and Mathew Wilson, pushes you into that space where the effort is high and the body wants to back off. By combining sustained Level IV work with shorter, sharper Level V efforts, it challenges your ability to tolerate, manage, and keep moving through rising fatigue. It’s a session that builds both physical toughness and the confidence to hold intensity when it counts.
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;
- 3x
- Bike 4km Level IV Cad >95rpm;
- Run 800m Level IV;
- 3min RI;
- 4x
- Bike 2km Level V Cad >100rpm;
- Run 400m Level V;
- 3min RI;
- Run 10min CD Level II;
- 10min Stretching
This session starts with a ten-minute Warm Up (WU) riding at Level II.
There are two main sets for the workout.
The first main set is based around three repetitions of a four kilometre (two and a half mile) ride at Level IV and a cadence above 95 rpm, followed by an 800m run at Level IV. After each rep take a three minute Rest Interval (RI) to re-set up your transition area, grab a qwik drink and get ready for the next bike.
The second set is based around four repetitions of a two kilometre (one and a quarter mile) ride at Level V and a cadence above 100 rpm, followed by a 400m run at Level V. After each rep take a three 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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