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.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

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.”

RELATED: 6 Quick Brick Tricks

Pyramid Brick Workout

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

5 min easy spin. Cadence should be over 100 RPM.

More one-hour workouts.

Trending on Triathlete

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.