Race-Day Simulation Brick

Workout - Race-Day Simulation Brick

• 15min @ 7'00''/km
• 40min @ 5'30''/km
• 5min @ 6'30''/km
• 1min 30s rest
• 15min @ 5'00''/km
• 10min @ 7'00''/km

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Intro: this summarizes Triathlon Brick Session - The what, why, when and how from This Messy Happy. Watch the full video for the full picture. Here’s what you need to know to try the workout today.

Key points:

• Brick sessions prepare your body for the cycling-to-running transition. They engage different muscle groups and shift your running posture.
• Schedule them on recovery days or after lighter workouts. Don’t tack them onto hard sessions, since your body needs recovery time.
• Adjust duration and intensity by race distance: 10-15 min easy runs after regular rides, 15 min at harder intensity after sprint-distance cycling, or 60 min at a steady pace after longer Ironman-style efforts.
• Regular practice reduces the heavy, sluggish “brick-wall” feeling you get during race transitions.

Workout example: after a moderate cycling session, run 15 minutes at hard intensity (around 85% of max effort) to match sprint-race demands. Or cap off a long, tough bike with a 60-minute run at an easy, comfortable pace, like an Ironman transition.

Closing note: try a brick workout this week. Adjust the run length and intensity to your training paces in the Pacing app.

References

• Triathlon Brick Session - The what, why, when and how - YouTube (YouTube Video)