Half-Distance Brick Workouts
- Bike focus: Complete a two-hour ride with 3 to 4 x 12 minutes (5-minute recovery spin after each interval) at heart rate or power zone 3, and then transition to a 30-minute steady pace run.
- Run focus: Complete a 60-minute ride with the last 20 minutes at heart rate or power zone 3, and then transition to a 60-minute run. In the middle of the run include 3 to 5 x 6-minute intervals at heart rate zone 3 (90-second recoveries between the intervals).
Ironman and Long-Distance Bricks
- Bike focus: Ride easy for one hour (heart rate, power zone 1). For the first 40 minutes of each hour after the warm-up, ride at a steady aerobic pace (heart rate, power zone 2) and pick up the pace to tempo (heart rate, power zone 3) for the last 20 minutes of the hour. Repeat this sequence, 40-20, for 2 to 3 hours, for a total ride of 3 to 4 hours. Transition to a 15-minute steady pace run.
- Run focus: Ride one hour with the first 45 minutes in heart rate, power zone 1-2. For the last 15 minutes build to heart rate, power zone 3 and then transition to a 1- to 2-hour run with the last half of your run at projected IM race-pace.
More: The Good, Bad and Ugly of Your Brick Workout
Duathlon (Sprint to International Distance)
- Run 30 minutes, building to 10K pace. Transition to a 45- to 60-minute ride with the last 20 minutes at threshold heart rate or power, and then transition to a 20-minute negative split run (first ten minutes "easy," the last 10 building to 5K pace).
Brick training is beneficial right up to the day prior to the event. The "pre-race" brick is best done on the race course, if possible. This final brick allows the chance to check out the transition area, parts of the race course and your race gear.
More: Brick Workouts to Help You Finish Fast
Pre-Race Brick Workout
- Bike 20 to 30 minutes, then transition to a 10- to 15-minute run. Include several race-pace pick-ups during each segment, and perform this workout on the race course if possible.
The above workouts are just a few examples of brick training. These workouts can be adjusted to accommodate for fitness and experience levels and can be matched to the terrain of the (hilly course, complete a hilly brick, etc.). Beginners and experienced athletes training for sprint distance to Ironman distance events will benefit greatly from including these types of workouts early and often in their training plans.
More: 2 Brick Workouts to Add to Your Training
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