Monday's Brick: FLJUGA Power Brick Progression

This article features the FLJUGA Power Brick Progression, a 65-minute bike-to-run workout designed to develop your ability to increase intensity while fatigue accumulates. The bike progresses from Level II to Level III and then Level IV before transitioning directly into a run at Level III, followed by another Level IV effort and a Level II cool-down. The key to the workout is controlled progression rather than simply pushing harder. Athletes need to manage the first Level IV effort carefully enough that they can still produce a quality Level IV run after 50 minutes of continuous work. This session develops pacing discipline, bike-to-run adaptation and the ability to maintain quality as fatigue builds—valuable skills for stronger triathlon performance.

This week’s Monday’s Brick is about learning to increase the intensity as fatigue builds.

The FLJUGA Power Brick Progression moves progressively from Level II through Level III to Level IV on the bike before you transition directly onto the run and build the intensity again.

The goal isn’t to make the first hard effort as fast as possible. The challenge is to pace the entire brick well enough that you can still produce a controlled Level IV effort once you are running on tired legs.

Today’s Workout

🚴 Bike — 40min

15min – Level II
Use this as a genuine warm-up. Settle into your riding and resist the temptation to increase the intensity too early.

20min – Level III
Build into a purposeful but controlled effort that you can maintain consistently.

5min – Level IV
Increase the intensity again, but remember that you still have 25 minutes of running ahead.

➡️ Transition

Move directly from the bike onto the run. Keep the transition organised and efficient without turning it into a recovery break.

🏃 Run — 25min

10min – Level III
Give your legs time to adapt to running while maintaining the prescribed intensity rather than chasing pace.

5min – Level IV
Increase the effort again. This is where good pacing earlier in the workout should pay off.

10min – Level II
Bring the intensity back down and finish with relaxed, controlled running.

Recovery

10min Stretching

Stretching is additional to the 1hr 5min workout duration and can be completed later if required.

Why This Brick Works

The progression is what makes this session valuable.

Rather than riding hard and simply surviving the run, you need to manage your effort across both disciplines:

Level II → Level III → Level IV → Transition → Level III → Level IV → Level II

Your second Level IV effort arrives after 50 minutes of continuous cycling and running.

That means the quality of the session isn't determined by how hard you can make the first Level IV effort. It's determined by whether you have paced yourself well enough to still execute the Level IV run properly.

That ability to remain controlled as fatigue accumulates is an important skill for triathlon.

Read the Full Coaching Breakdown

The full article explains how to approach each intensity change, what to focus on through transition, common mistakes to avoid and how the session should feel from beginning to end.

Read Monday’s Brick: FLJUGA Power Brick Progression

You'll also find my FREE Brick Session Blueprint in the full article to help you structure smarter brick sessions and improve your running off the bike.