Aerobic development doesn’t have to mean easy. This session, inspired by work from Graham Wilson and Mathew Wilson, blends sustained effort with repeated transitions to build strength where it counts. The combination of longer bike reps at a controlled intensity and steady runs off the bike challenges your ability to hold rhythm, maintain form, and stay consistent under fatigue. It’s a session that quietly builds a stronger engine while reinforcing the skills needed to run well off the bike.
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 Aerobic Development Brick
- Bike 10min WU Level II;
- 4x
- Bike 8km Level IV Cad >100rpm;
- Run 1km Level IV;
- 5min 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 four repetitions of an eight kilometre (five mile) ride at Level IV and a cadence above 100 rpm, followed by a one kilometre run at Level IV. After each rep take a five 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.
Share this post so your friends can benefit as well.
Enjoyed Today’s Brick Session?
Want to run better off the bike and use brick workouts properly?
Get The Brick Session Blueprint free.
- smarter brick sessions
- better pacing
- stronger triathlon runs
- sessions for Sprint to Ironman