This track workout with a twist simulates a brick workout without the need for a bike.
If you need to get a brick workout in but don’t have the time to get on your bike, or you just want to add something new to your track routine, try this workout from Coach Tom Piszkin, the UCSD Masters Triathlon Coach and creator of TitanFlex bikes.
“Poor Man’s Brick”
After a thorough warm up and form drills/strides, run 8 x 500m at your 5km pace, running backwards for the middle 100m of each 500. Recover by walking on the side of the track back to the start (100m).
“This workout simulates the bike to run transition because running backwards works the quads and calves more than running forward, which works the glutes and hamstrings,” Piszkin says. “The key is to run backwards at the highest intensity your coordination will allow for 20–30 seconds. Followed by forward running at the same 5km intensity will simulate an aggressive run start.”