Brick Workout

Bike –
40 to 50 km time trial or almost a 90% effort. Make sure the nutrition is good on the bike and you are getting the calories in.

Run –

Run within 10 mins of completing the bike. This may pose a few logistic challenges.
Run 5 to 7 mins easy as a warm up and to loosen up the legs.


4 x 1 km @ 10 km RP (e.g.4 min/km) – 1 min break after each
2 x 1 km @ RP – 20 secs (e.g. 3.30 min/km) – 2 mins break each
4 x 1 km @ 10 km RP (e.g.4 min/km) – 1 min break after each

Focus on finishing strong. The last 4 x 1 km reps are going to be tough but they are the seal dealers. These will help you to build the “speed” part of your long run.

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