The Emma A. Endurance Brick

Workout - The Emma A. Endurance Brick

• 15min @ 10'00''/km
• 150min @ 8'20''/km
• 2min 30s rest
• 25min @ 4'40''/km
• 10min @ 6'40''/km

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Breaking down “MY LONGEST WORKOUT EVER | 2.5+ Hour Ride into a 25 Minute Run | Time To Tri Ep. 5” from Emma Abrahamson. The full video has all the nuances. This summary hits the main ideas so you can tackle the workout yourself.

Key points

• A 2.5-hour endurance ride across hilly terrain, immediately followed by a 25-minute run using perceived effort rather than pace targets or heart rate zones.
• Climbing builds leg strength and mental resilience, both useful for endurance athletes.
• Fueling: frozen endurance energy balls, homemade strawberry-lemon electrolyte drink, and BCAA/hydration powder (totaling around 450 kcal).
• Daily vitamins (Ritual Essential for Women) for recovery.
• The run afterward came in at roughly 7:30 min/mile despite the long bike session, showing how bike-to-run “brick” workouts build power and stamina.

Workout example

1. Bike, 2.5 hours (endurance, hills):
   • Keep a steady, conversational effort. The goal is base aerobic fitness, not structured interval blocks. For high-intensity work, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
   • Pack frozen energy balls, sip your homemade electrolyte drink (strawberries, lemon, coconut sugar, sea salt, water), and add a BCAA/hydration powder. Aim for roughly 450 kcal across the ride.
2. Run, 25 minutes:
   • Start easy and let perceived exertion guide you. The target is adapting to running on tired legs, not chasing a specific time. For pace-targeted plans, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
   • Often legs feel stronger than expected after cycling.

Practical tips

• Hills: pick a rolling course to build power, even if flat terrain is your default.
• Pre-workout fuel: oatmeal and your daily vitamins.
• Electrolytes: homemade drinks are simple to prepare.
• Run by feel: trust your body’s rhythm after long rides.
• Scale to fit. Adjust duration and run length based on your fitness. For speed work, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Track everything in the Pacing app.

Try the bike-run brick. Adjust the duration and intensity in the Pacing app to match your fitness.

References

• MY LONGEST WORKOUT EVER | 2.5+ Hour Ride into a 25 Minute Run | Time To Tri Ep. 5 - YouTube (YouTube Video)