Triathletes can perform brick training year-round at various speeds and distances. This short-course triple brick is for pre-race season and in-season preparation. Completing brick training provides multiple benefits, like improving runs off the bike, working varied paces on both the run and bike, and breaking up hard run training to keep from overcooking your legs. Plus, it helps you with a lightning-fast T2.
Bricks can be done inside or outside, on roads or a trainer, at the track or on trails. They also add an element of fun and variation to off-the-bike training. This is a great opportunity to practice transition tricks as well, such as flying mounts and dismounts or leaving shoes on your pedals.
RELATED WORKOUT: Race Simulation Brick
This workout can be done weekly for approximately eight weeks leading up to your goal race. It should take 2 hours and 10 minutes to go through the entire session. To properly execute this workout, prep all your gear, nutrition, and hydration. Lay it all out like you would in a race transition area. Then start your short-course triple brick.
Workout of the Week: Progressive Short-Course Triple Brick
Warm-up
10 min. easy bike
5 min. easy run
Main set
Round 1
BIKE
5 min. @ aerobic (Z2)
5 × 1 min. fast spin @ 10-15 rpms faster than self-selected cadence
30 sec. set rest
RUN
5 min. @ aerobic (Z2)
4 × 10 sec. strides
1 min. jog between sets
Round 2
BIKE
2 × 10 min. @ sweet spot (88-94% FTP)
4 min. easy spin (Z1) between sets
RUN
5 × 2 min. @ 10K pace
1 min. jog between sets
Round 3
BIKE
5 × 3 min. @ threshold (94-105% FTP)
3 min. easy spin (Z1) between sets
RUN
6 × 1 min. @ 5K pace
1 min. jog between sets
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Minimal rest when switching to the run. Just enough time to change equipment.
10 min. easy spin or jog between rounds.
Cooldown
10 min. easy spinning or jogging
