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. 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.
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.
Early Season Brick Session
Warm-up 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
Cool-down Bike: 5–10 min easy spin