Each Monday I’ll post a Brick session that you can do to enhance your triathlon and multisport performance.
This FLJUGA Foundation Brick builds the basics of effective bike-to-run transitions. After a progressive ride moving from Level II to Level III, the session challenges you to settle quickly into a steady run rhythm. Simple in structure but highly effective, it develops pacing control, transition confidence, and durable triathlon race-day rhythm.
View More Monday’s Brick: FLJUGA Foundation Brick
This Rouvy Threshold Brick combines structured bike intervals with a sustained run effort to develop strength and rhythm off the bike. After controlled Level IV work on the ride, the session challenges you to hold a steady threshold pace for 30 minutes on the run, building durability, pacing discipline, and race-ready resilience.
View More Monday Brick: Rouvy Threshold Brick
Five days after finishing third at Challenge Wānaka, Frederic Funk completed this smart, race-specific brick ahead of Ironman NZ in Taupō. This session shows how elite athletes balance recovery and sharpness between races, combining structured bike intensity and steady running to maintain fitness without adding unnecessary fatigue.
View More Monday Brick: Frederic Funk Pre-Taupō Ironman Brick
Running strong off the bike is about preparation, pacing, and smart execution. Learn how to manage the bike effort, use brick sessions effectively, and transition smoothly into the run so you can avoid early fade and finish strong. Practical coaching insights to help you race with confidence and control.
View More Running Strong Off the Bike
Dermott Hayes’ Endurance Brick #2 builds durability on the bike before demanding sustained, repeatable intensity on tired legs. After a steady 40km aerobic ride, four 2km efforts at Level IV with just 30 seconds recovery test your rhythm, resilience, and ability to reset under pressure. A race-relevant brick for athletes who want to stay strong when fatigue sets in.
View More Monday’s Brick: Dermott Hayes Endurance Brick #2
Coach Ray’s Ironman 70.3 Threshold Brick C is a high-value brick session designed to raise your threshold and make race pace feel more sustainable. With structured Level IV intervals on both the bike and run, this workout builds long-course durability, improves efficiency, and helps you race faster for the same effort.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C
A demanding brick workout that develops transition efficiency and the ability to sustain race intensity under fatigue — ideal for Sprint and Olympic distance triathletes.
View More Monday’s Brick: Dermott Hayes Speed Brick #6
Although you are unlikely to race an Ironman 70.3 or Ironman at Threshold intensity (by definition it is impossible). Training sessions can use Threshold intensity to build you fitness, and in the same method as a rising tide lifts all ships an increase in your threshold intensity will also lift your overall fitness allowing you to race at a faster pace or higher intensity; or at the same pace or power for less effort. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick B
A demanding brick workout that develops transition efficiency and the ability to sustain race intensity under fatigue — ideal for Sprint and Olympic distance triathletes.
View More Monday’s Brick: Dermott Hayes Speed Brick #5
Raise your triathlon fitness with Coach Ray’s Ironman 70.3 Threshold Brick session. This structured bike-to-run workout uses threshold intensity to improve efficiency, durability, and race-day performance for Ironman and Ironman 70.3 athletes.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick A