One-Hour Workout: Early-Season Brick Session

  • By Jené Shaw
  • Published Mar 11, 2014
  • Updated Mar 31, 2016 at 4:15 PM UTC

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

This week’s workout comes from Bay-Area coach Mike Portman ( The goal of this early-season brick is to ease your body back into running efficiently off the bike. “It isn’t all about being fit, it’s equally important for your body to have the skill to run off the bike,” Portman says. “So this quick multiple brick workout is great to teach the body to get used to the feeling of working hard while switching between sports.”

Portman notes that athletes new to this style of training will be working hard during the last bike/run combo—but don’t worry, the body will adapt and get more skilled at switching between sports in future workouts.

RELATED: Quick Brick Tips

Early-Season Brick Workout

Bike: 10 min easy spin
2x(30 sec hard, 30 sec easy), 3 min easy

Main Set
Do 2x through:
Bike: 10 min at Olympic effort or greater

(Quickly put on running shoes)

Run: 6 min at Olympic effort

Rest 4 min before getting back on bike

Bike: 5–10 min easy spin

RELATED: Triple The Brick Triathlon Bike-Run Workout

More one-hour workouts.

FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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