Dermott Hayes Speed Brick #4
Brick Sessions, December 15, 2025
Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst the heart rate is elevated; you also practice running or cycling hard after the transition. This is a perfect session for triathletes and duathletes competing in Olympic or Sprint distance events.
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 article in 220 Triathlon by Dermott Hayes' about Brick training. You can read the article here.
Dermott Hayes' Speed Brick #4
- Run
- 10min WU Level II;
- 500m Level IV;
- Bike
- 3km Level IV;
- Run
- 500m Level IV;
- Bike
- 3km Level IV;
- Run
- 500m Level IV;
- Bike
- 3km Level IV;
- 10min CD Level II;
- 10min Stretching
Start this brick with running for ten minutes at Level II to Warm Up (WU).
Increase your effort to Level IV for 500 metres before transitioning to the bike.
Ride at Level IV for three kilometres, then transition back to the run.
The second run is a further 500 metres at Level IV.
Ride at Level IV for three kilometres, then transition back to the run.
The final run is a further 500 metres at Level IV.
Finish with a further three kilometres on the bike at Level IV.
Then move into a Cool Down (CD) by riding for ten minutes 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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