Wilson & Wilson’s Maximal Intensity Brick pairs high-cadence bike efforts with short, fast runs to build speed and coordination under fatigue. Ten repetitions demand quick transitions and repeatable high intensity. This session sharpens top-end performance, transition efficiency, and the ability to produce strong efforts again and again.
View More Monday’s Brick: Wilson & Wilson’s Maximal Intensity Brick
This is a short, sweet session that although lacking in some physiological considerations packs a lot of punch into the 30-minutes. It will build strength and power, with the limited time available. It is a great session regardless of your goals, but especially if you have limited time to train.
View More Sunday Smart-Trainer Session: Beep! Beep! Beep!
This endurance-focused brick, inspired by Riley Rosado, builds sustained strength and pacing discipline. With extended Level II and Level III efforts on the bike followed by a controlled 5km run, it develops durability and rhythm for long-course racing. A steady, purposeful session designed to reinforce consistency, patience, and race-day resilience.
View More Monday Brick: Riley Rosado’s Brick
This FLJUGA Double Brick Threshold session combines short, controlled threshold efforts on both bike and run to build precision and composure. With slightly reduced recovery on the run, it challenges your ability to reset and repeat under pressure. A focused session that sharpens transitions, pacing control, and race-ready intensity across both disciplines.
View More Monday’s Brick: FLJUGA Double Brick Threshold
This Rouvy Indoor Brick combines structured bike intervals with a progressive run that builds intensity step by step. Starting controlled and finishing strong, the session develops pacing accuracy, threshold strength, and confidence in race effort. Ideal for athletes wanting precise, distraction-free training that transfers directly to consistent triathlon performance.
View More Monday Brick: Rouvy Indoor Brick
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
Although a RAMP test is a tool utilised to assess your cycling fitness whilst preparing for some other cycling related goal. I’ve found recently that a number of cyclist’s goals are purely related to improving their measure of performance. What is the best way to train for a RAMP test? With a RAMP test of course…….. but we can be smarter and put the focus on deferent components of fitness. This workout whilst not being a RAMP test, has a number of key features of a RAMP test and puts the focus on improving VO2 Max with the intense five minute effort at the end. This workout will benefit all cyclists and triathletes – especially road cyclists, short course triathletes and mountain bikers. But I will also benefit athletes targeting longer events and is suitable to use in the off-season to develop general fitness.
View More Sunday Smart-Trainer Session: 5 Minutes Alone
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
“The Priest” is specifically designed for building power and endurance through a combination of threshold and VO2 max intervals. It’s a popular choice for cyclists looking to improve their performance in races or long rides. The workout focuses on a structured approach to training, utilising different workout types to target specific physiological adaptations. Threshold efforts to improve lactate tolerance and endurance; and VO2 max efforts aim to increase oxygen uptake and power output. Although this workout is best suited to road cyclists (particularly criterium events), it can prove valuable as part of a general fitness phase for all cyclists, whether road cyclist, mountain biker and triathlete.
View More Sunday Smart-Trainer Session: The Priest