Steve McKenna's Hardest Ironman Brick Session
Brick Sessions, October 21, 2024
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 session includes efforts at race pace (and above) to help prepare for your next full Ironman Distance Triathlon.
For a full understanding of my Level's intensity system, please read my previous articles about intensity for cycling and running.
This workout comes from an article on sportitude.com.au about Steven McKenna's Hardest Ironman Brick session. Steven is the 2023 IRONMAN Australia and 2024 IRONMAN New Zealand Champion.
Steve McKenna's Hardest Ironman Brick Session
- Bike
- 30min WU Level II;
- 5x 10min Level III+, 10min Level II RI;
- 30min Level II;
- 5x 5min Level IV-, 5min Level II RI;
- 30min Level III;
- Run
- 5km Level III;
- 3km Level IV;
- 5km Level III;
- 3km Level IV;
- 10min CD Level II;
- 10min Stretching
Start off with a four hour bike ride.
Spend the first 30 minutes warming up at Level II.
The first set is made up of five, ten-minute efforts at Level III+. Ride for ten minutes at Level II for your Rest Interval (RI) after each rep.
Spend an extra 30 minutes riding at Level II before the next set.
The next set is made up of five, five-minute reps at Level IV-. Ride for five minutes at Level II for your Rest Interval (RI) after each rep.
Finish the ride with 30 minutes riding at Level III before transitioning to the run.
Start off with five kilometres (three miles) running at Level III.
Then up the intensity to Level IV for three kilometres (two miles).
Repeat a further five kilometres (three miles) at Level III, and then a further three kilometres (two miles) at Level IV.
Finish with a ten-minute Cool Down (CD) at Level II to finish the workout.
Complete the session with a minimum of ten minutes running at Level II for your Cool Down (CD).
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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