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Triple The Brick Triathlon Bike-Run Workout

  • By Jené Shaw
  • Published May 14, 2013
  • Updated Nov 6, 2013 at 11:48 PM UTC
Photo: Janos Schmidt/Triathlon.org

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

This week’s brick workout comes from USAT Level I coach Andrew Dollar of Nashville-based FTP Coaching (Ftpcoaching.com). The back-and-forth nature of this triple brick makes for a great opportunity to nail your transitions. “The goal of the workout is to have descending times on your run,” Dollar says. “The first one should be aggressive but sustainable.”

(Note: ‘ = minutes; “ = seconds)

Brick Workout.  Bike – Run – Bike – Run – Bike – Run

Bike #1: 10’ building to Zone 2 effort
5′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #1
: 1 mile at 80% effort

Bike #2: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #2
: 1 mile at 90% effort

Bike #3: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #3
: 1 mile at 95% effort

Keep transitions less than 30″.

RELATED:
- Hour Of Power Triathlon Brick Workout
- A Better Triathlon Brick Workout
- How Often Should You Run After Riding?
- Quick Brick Tricks
- Another Reason To Brick

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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