The 'brick session' forms part of many successful athlete programs and when planned and executed correctly can add real fire power to your race day performance. It is important not to leave all your training gains in training though so we have made some suggestions about the how, what and when all below. Happy training. What’s the session? 70.3 Brick The “Main set” is as follows: Ride 4 x 20mins at 70.3 Target RP Power or Heart Rate BCR@70rpm+ | 3.5mins Recovery Run 4 x 4mi

Putting out high power in short course triathlon requires not hard work, but hard work specific to the demands of competition. We have put together a simple progression that garners high level results. What’s the session? Cycling Vo2 Workout The “Main set” is as follows; 12 x 2mins Hill Repeats@Vo2Max HR or Power with roll back recovery Very simply this is a lung session, not a leg session and by that we mean, cadence should be reflective of something you aim to lean towards