The back-and-forth nature of this triple brick makes for a great opportunity to nail your transitions.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s brick workout comes from USAT Level I coach Andrew Dollar of Nashville-based FTP Coaching. The back-and-forth nature of this triple brick makes for a great opportunity to nail your transitions. “The goal of the workout is to have descending times on your run,” Dollar says. “The first one should be aggressive but sustainable.”

(Note: ‘ = minutes; “ = seconds)

Brick Workout.  Bike – Run – Bike – Run – Bike – Run

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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