Key Endurance Brick

Workout - Key Endurance Brick

• 15min @ 5'30''/km
• 180min @ 5'30''/km
• 30min @ 6'00''/km
• 7min @ 10'00''/km

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Intro: This is a breakdown of I’ve trained for three years for ONE race from This Messy Happy—definitely worth the full watch. Here’s what’s worth pulling out so you can apply it to your own plan today.

Key points

• Based on periodisation: 3 weeks of hard work followed by 1 recovery week (repeating this 4-week pattern throughout the base phase).
• Base phase (winter) prioritizes steady bike and run volume with regular turbo, interval and tempo sessions.
• Build phase brings in swimming and brick sessions while restructuring the weekly schedule.
• Core strategy: protect swim time, let bike and run do the work, and maintain a realistic pace with a full-time job.

Workout example (sample week)

• Monday – 1 h bike (high-intensity intervals or turbo).
• Wednesday – 1 h bike (tempo).
• Thursday – Half-marathon run (≈13 mi / 21 km) at race-pace effort.
• Saturday – Open-water swim (12–13 min) or pool swim 30 min + strength work.
• Sunday – Long bike ride 3–5 h, followed immediately by a 30–60 min easy run (brick).
• Monday & Friday (optional) – 30 min pool swim to keep the stroke fresh.
• Swim goal for race – 3.8 km (≈2.4 mi) in the sea; aim for ~10–12 min per 1 km in training.

Practical tips

• Keep swim volume low but regular; a 10-minute open-water session each week is enough to stay comfortable.
• Move the long bike from Saturday to Sunday to provide a full recovery before the brick run.
• Shift the weekend half-marathon to Thursday so the long bike-run brick lands on Sunday.
• Log workouts daily on Strava or Instagram for accountability.

Closing note: Try this balanced bike-run-swim week, adjusting the paces to match your own fitness in the Pacing app. You’ll feel more prepared for race day – and you’ll still have time for life outside training. Stay focused, keep it consistent, and enjoy the process.

References

• I’ve trained for three years for ONE race - YouTube (YouTube Video)