For triathletes, a brick training is an import training session. A brick workout is a triathlon-specific training session – you go and run directly after riding your bike. This quick change from cycling to running simulates race conditions of running off your bike with fatigued legs. Something you do in a triathlon, duathlon or run-bike-run race.

This one hour brick workout interval session is a great way to train for the demands of a triathlon or duathlon race. It simulates these race conditions in 5 blocks. With each block your legs will feel increasingly tired. Limiting your transition time and rest intervals will increase the pressure during the workout. Try to perform a solid transition from bike to run, under this simulated stress.

You can do this workout outside. Create your own little transition zone in your backyard or on a parking lot. If you perform this session outdoors, make sure both the conditions and your bike and other gear are safe while you run.

You can also do this brick training session in a gym or at home where you have access to an indoor bike trainer and a treadmill. Using this gym equipment, you can alternate within the intervals as well. An excellent way to have a high-quality workout while training indoors.

Interval 1 – 15 minutes. Focus: warm up

Keep your transition to the run under 60 seconds

8 minutes                              Bike – TZ 2 (easy)
5 minutes                              Running – TZ 3 (marathon pace)
Rest interval – 2 minutes

Interval 2 – 12 minutes. Focus: strength

Keep your transition to the run under 60 seconds

6 minutes                              Bike – TZ 3 – cadence of 75-80 RPM
3 minutes                              Run – TZ 4 (10k pace)
Rest Interval 2 minutes

Interval 3 – 11 minutes. Focus: cadence/speed

Keep your transition to the run under 45 seconds

5 minutes                              Bike – TZ 4 – cadence of > 100 RPM
4 minutes                              Run – TZ 3 (marathon pace)
Rest Interval 1 minute

Interval 4 – 9,5 minutes. Focus: race pace

Keep your transition to the run under 30 seconds

4 minutes                              Bike – TZ 4 – cadence of 90-95 RPM
3 minutes                              Run – TZ 4 (10k pace)
Rest Interval 2 minutes

Interval 5 – 8,5 minutes. Focus: speed

Keep your transition to the run under 30 seconds

3 minutes                              Bike – TZ 4 – cadence of 95-100 RPM
3 minutes                              Run – TZ 5 (5k pace)
Rest Interval 2 minutes

Cooldown – 4 minutes

4 minutes of easy jogging

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