Published July 28, 2015 07:30AM
One-Hour Workout: Quick Pyramid Brick
Need to get in a solid brick session, but feel limited on time? Try this fast-paced workout from coach Tony Zamora.
Photo: <a href=http://shutterstock.com>Shutterstock.com</a>
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 Tony Zamora, the founder of TZCoaching based in Oak Park, Ill. “This workout is great for when you’re limited on time, and need to get in a solid brick session,” Zamora says. “It’s best done in a gym with a treadmill and indoor bike trainer, or you can set up your bike on a trainer by a track. I like this workout because it mixes up intensities, time and distances. It makes the hour go by fast, while building up your legs to get ready for longer brick sessions.”
Pyramid Brick Workout
Warm-up
10 min easy on the bike, increasing effort each minute
Main Set:
3-min bike at 90% or more.
Run ¼ mile at 5K pace
4-min bike at 90%
Run ½ mile at 5K pace
5-min bike at 80–90%
Run 1 mile at 5K pace
4-min bike at 90%
Run ½ mile at 5K pace
3-min bike at 90% or more
Run ¼ mile at 5K pace
Cool-down:
5 min easy spin. Cadence should be over 100 RPM.
