Workout Wednesday - Triple the Brick


Triple The Brick Triathlon Bike-Run Workout

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.

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″.

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