Inspired by ideas from Going Long, this multiple-brick session is designed to challenge your ability to reset, refocus, and keep moving efficiently as fatigue accumulates. By repeatedly transitioning between running and riding, the workout teaches pacing discipline and composure while gradually increasing the demands late in the session. It’s the kind of brick that develops not only endurance, but also the mental ability to stay controlled when your body would rather switch off.
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 Session #2 Brick
- Run
- 30min WU Level II;
- Bike
- 30min Level II;
- 15min Level III;
- 30min Level II;
- Run
- 30min Level II;
- Bike
- 25min Level II;
- 25min Level III;
- 25min Level II;
- Run
- 15min Level III-IV;
- 15min CD Level II;
- Stretching
- 15min
This brick session is conducted in a multiple brick format: Run – Bike – Run – Bike – Run.
The first run is 30 minutes at Level II to Warm Up (WU).
Transition to the bike and start with 30-minutes at Level II. Increase your intensity to Level III for another fifteen-minutes before returning to Level II for 30-minutes then transition to the second run.
Once again the run is 30-minutes at Level II, before transitioning to the bike again.
The second run starts with fifteen-minutes Level III-IV (I recommend doing seven and a half minutes at Level III and then a further seven and a half minutes at Level IV). The final fifteen minutes are at Level II for the Cool Down (CD).
Finish with fifteen 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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