Workouts

One-Hour Workout: Brick And Transition Practice

The high intensity of this workout is particularly suitable for short distances where the running speed is very high in the beginning of the run leg.

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

This week’s brick/transition workout comes from coach Andreas Kuetsch, a German Triathlon Union Level 1 certified coach and the owner of Sk-performance.com, which offers individual multipart training plans.

The goal of this workout is to practice transitions and prepare the muscular system for the challenge of switching from cycling to running in a race.

“The high intensity is particularly suitable for short distances where the running speed is very high in the beginning of the run leg,” says Keutsch.

Because of the quick pace and constant changes in this workout, Keutsch cautions to be aware of your surroundings—especially traffic. This workout could also be done at a track with a bike trainer, or indoors with a stationary bike or trainer and a treadmill.

Warm-up
15 min on the bike

Main Set:
Practice transition to bike. (Without the swim. Imagine yourself running into T1.)

10 min hard effort on the bike (race pace; 95 rpm)

Fast transition bike to run (T2)

5 min hard effort on the run (race pace)

Repeat this drill 2-3 times with a 5 min rest in between.

Cool-down:
5-10 min on the bike