Gale Bernhardt's Duathlon Brick
Brick Sessions, January 22, 2025
Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout is perfect to build your off season fitness for a triathlon or for a targeted build up towards a 10/40/5 Duathlon.
Each week I will post Monday's Brick session that you can do to enhance your triathlon performance. For a full understanding of my Level's intensity system, please read my previous articles about intensity for cycling and running.
The inspiration for this workout comes from an an old issue of Triathlete Magazine from May 1996 that Gale Bernhardt wrote about Brick training.
Gale Bernhardt's Duathlon Brick
- Run
- 5km WU Level II;
- Bike
- 8-12km Level II;
- 8-12km Level IV;
- Run
- 2-3km Level V
- 10min CD Level II;
- 10min Stretching
Start with a five kilometre run at Level II for your Warm Up (WU).
Transition onto the bike aiming to ride 16-24km. The first half is ridden at Level II. For the second half of the ride increase your effort to Level IV.
At the end of the ride transition to the run and start with the first two to three kilometres at Level V, before finishing with a ten minute Cool Down (CD) at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
Read more about the benefits of brick sessions here:
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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