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″.