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Hour Of Power Triathlon Brick Workout

  • By Jené Shaw
  • Published Apr 30, 2013
  • Updated Nov 15, 2013 at 8:23 PM UTC
Photo: Kurt Hoy

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s brick workout comes from USAT Elite Coach Mike Ricci, the head coach for the University of Colorado Triathlon Team, who just won their fourth consecutive National Championship title. He is also the owner and operator of Boulder-based D3 Multisport (D3multisport.com). He says this workout makes for a great sprint race simulation. “Your legs will be absolutely smoked on the run, just like in the race,” Ricci says. “Do this for 4–5 weeks leading up to your race and it will benefit you a ton.”

RELATED: Quick Brick Tricks

“Hour of Power” Brick

Warm-up: Bike 10 minutes easy

Main set:

Starting in the 53×15 (big ring in front and middle in the back), ride 3×90 sec absolutely all out. Recovery is 90 sec.

Follow that with 53×13 (harder gear) for 90 secs all out again, 90 sec recovery.

Last, ride in your smallest gear in back (hardest gear), still 3×90 sec all out, 90 sec recovery. Finish by riding very easy to your car or home, ideally 3–5 minutes.

Transition Run:

Quickly change into your run gear—shoes, hat, etc.—and run 3 miles at your best effort, aiming for a negative split (run the second 1.5 miles faster than the first).

Cool-down: Easy walk!

RELATED: How Often Should You Run After Riding?

More one-hour workouts.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

FILED UNDER: Bike / Run / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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