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
to import the workout after you install it.
Intro: This summarizes “Triathlon Brick Session - The what, why, when and how” from This Messy Happy. The full video is worth watching — 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 by engaging different muscle groups and shifting your running posture. • Schedule them during recovery days or after lighter workouts — avoid adding them to hard sessions, as your body needs proper recovery time. • Adjust duration and intensity based on your race distance: 10-15 min easy runs following 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 cuts down the heavy, sluggish feeling (that “brick-wall” sensation) you’d otherwise experience during race transitions.
Workout Example: After a moderate cycling session, run 15 minutes at hard intensity — roughly 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, which mirrors what Ironman transitions feel like.
Closing Note: Try a brick workout this week. Adjust the run length and intensity to align with your training paces in the Pacing app, and you’ll feel the difference on race day.
References
- Triathlon Brick Session - The what, why, when and how - YouTube (YouTube Video)