The triple brick magic


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At first it sounded mad but you will be surprised at how much speed you gain when you train with multiple brick sessions.

Start the run with purpose, by the time you are 30 seconds down the road the pain will cease!

Bike #1: 10’ building to Zone 2 effort
5′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #1: 1 mile at 80% effort

Bike #2: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #2: 1 mile at 90% effort

Bike #3: 10′ as 30″ Zone 4 (95–100%), 30″ Zone 1 (55–65%)
Run #3: 1 mile at 95% effort

Keep transitions less than 30″.

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