Our Indoor Brick Workouts are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.
Session #1 – Run 30, Bike 120, Run 45 (3.25 hrs)
• Strides to warm-up
• Bike 120 (60 min Zn1, then 60 min Zn 2)
• Run 45 min off bike (15 min cadence work then 15 min steady then 15 min cadence work)
• End with a minimum of 15 minutes stretching
Session #2 – Run 30, Bike 75, Run 30, Bike 75 (3.5 hrs)
• Strides to warm-up
• Bike 75 (middle 15 min are Zn 3, rest is Zn 1)
• Run 30 min (focus on cadence, head up)
• Bike 75 min (1/2/3 -- 25 min of each zone)
• End with a minimum of 15 minutes stretching
Session #3 – Run 30, Bike 75, Run 30, Bike 75, Run 30 (4 hrs)
• Strides to warm-up
• Bike 75 (middle 15 min are Zn 3, rest is Zn 1)
• Run 30 min (focus on cadence, head up)
• Bike 75 min (1/2/3 -- 25 min of each zone)
• Run 30 min (15 min of cadence focus then last 15 min builds to Zn 3)
• End with a minimum of 15 minutes stretching
Session #4 – Run 30, Bike 45, Run 30, Bike 45, Run 30 (3 hrs)
• First and last run includes strides with walkbacks, otherwise Zn 1
• Middle run final 15 mins should be Zn 3, else Zn 1 or 2 (steady pace)
• First bike is Zn 1 include 5x20s big gear sprints on 4 min easy recoveries
• Second bike is 15 min of Zn 1/2/3 (each)
• End with a minimum of 15 minutes stretching
Session #5 – Run 30, Bike 75, Run 30, Bike 75, Run 30 (4 hrs)
• First and last run includes strides with walkbacks, otherwise Zn 1
• Middle run – 10 min focus on smooth cadence 85-90, then Zn 3 for ten minutes, final ten minutes steady Zn 1 or 2
• First bike is 20 min Zn 1 then 5x30s big gear sprints on 4 min easy recoveries then hold Zn 2
• Second bike is 1/2/3 pyramid (HR Zn 1/2/3) using a 30/30/15 mins protocol
• End with a minimum of 15 minutes stretching
Session #6 – Run 30, Bike 75, Run 60, Bike 75, Run 30 (4.5 hrs)
• First and last run includes strides with walkbacks, otherwise Zn 1
• Middle run – Zn 1 insert 2x15 min Zn 3 on five min easy recovery
• First bike is 20 min Zn 1 then 6x30s big gear sprints on 4 min easy recoveries then hold Zn 2
• Second bike is 3x25 mins, done 1/2/3, 15/5/5 mins
• End with a minimum of 15 minutes stretching
Session #7 – Run 30, Bike 75, Run 15 (2 hrs)
• First run includes strides with walkbacks, otherwise Zn 1
• Bike is 20 min Zn 1 then 4x30s big gear sprints on 4 min easy recoveries, then 10 min steady Zn 2, then 5x1 min low cadence Zn 3 or 4 (mod-hard to hard) on 1 min steady Zn 2 recovery, then steady Zn 1 or 2 to finish
• Second run is easy Zn 1 focus on a smooth cadence.
• End with a minimum of 15 minutes stretching
Session #8 – Bike 45, Run 30, Bike 45, Run 30, Bike 30 (3 hrs)
• Ride #1, include 5x OLDs (each leg), OLDs to fatigue with 2 min spin RI
• Ride #2, include 5x spin-ups, spin-ups 30s duration with 2:30 spin RI
• Ride #3, include 5x 20s big gear sprints (seated), with 2:40 light spinning RI
• Runs are steady Zn 2
• End with a minimum of 15 minutes stretching
Session #9 – Run 20, Bike 60, Run 40, Bike 60 (3 hrs)
• Run #1, include strides to warm-up
• Bike #1, include 5x spin-ups at the 15 min mark and 5x sprints at the 45 min mark
• Run #2, Zn 2 building to Zn 3 for final 10 minutes
• Bike #2, include 5x OLDs at the 30 min mark, before OLDs hold Zone 2, after OLDs spin easy Zn 1
• End with a minimum of 15 minutes stretching
Session #10 –Bike 50, Run 20, Bike 50 (2 hrs)
• Bike #1, include 5x spin-ups at the 15 min mark and 5x sprints at the 45 min mark
• Run #1, include 5x 30s builds to max pace, otherwise Zn 1
• Bike #2, include 5x OLDs at the 15 min mark, before OLDs hold Zone 2, after OLDs spin easy Zn 1
• End with a minimum of 15 minutes stretching
Session #11 – Run 30, Bike 90, Run 30 (2.5 hrs)
• First run includes strides with walkbacks, otherwise Zn 1
• Bike is 20 min Zn 1 then 5x30s big gear sprints on 4:30 easy recoveries, then 15 min steady Zn 2, then 5x2 min low cadence Zn 3 or 4 (mod-hard to hard – CP30) on 2 min steady Zn 2 recovery, then easy spinning to finish
• Second run is easy Zn 1 focus on a smooth cadence.
• End with a minimum of 15 minutes stretching
Session #12 – Run 30, Bike 60, Run 45, Bike 60, Run 15 (3.5 hrs)
• Strides to warm-up, rest of run #1 is steady Zn 1
• Bike #1 (middle 20 min are Zn 2/CP180, rest is Zn 1)
• Run #2 steady pace, Zn 2 (focus on cadence, head up)
• Bike #2 (1/2/3 -- 30 min of Zn 1, 20 min of Zn 2, 10 min of upper Zn 3/CP120)
• Run #3 steady pace, Zn 2 (focus on cadence, relaxed shoulders)
• End with a minimum of 15 minutes stretching
Session #13 – Run 30, Bike 75, Run 45, Bike 75, Run 15 (4.0 hrs)
• Strides to warm-up, rest of run #1 is steady Zn 1
• Bike #1 (middle 20 min are Zn 2/CP180, rest is Zn 1)
• Run #2 steady pace, Zn 2 (focus on cadence, head up)
• Bike #2 (1/2/3 -- 30 min of Zn 1, 30 min of Zn 2, 15 min of Zn 3/CP150)
• Run #3 steady pace, Zn 2 (focus on cadence, relaxed shoulders)
• End with a minimum of 15 minutes stretching
Session #14 – Run 20, Bike 60, Run 20, Bike 60, Run 20 (3 hrs)
• Strides to warm-up
• Bike 60 (middle 20 min is Zn 2, rest is Zn 1)
• Run 20 min (focus on cadence, head up)
• Bike 60 min (final two minutes of each ten minute interval are mod-hard)
• Run 20 min (steady Zn 2 pacing)
• End with a minimum of 15 minutes stretching
Session #15 – Run 15, Bike 60, Run 30, Bike 60, Run 30, Bike 60 (4.25 hrs)
• Strides to warm-up
• Bike 60 (65-70% of CP30, Last 20 minutes hold 75% of CP30)
• Run 30 min (steady Zn 2 pacing, insert 10 min Zn 3 tempo in middle)
• Bike 60 min (70-75% of CP30, final three min of each ten min interval are mod-hard, 85% of CP30)
• Run 30 min (steady Zn 2 pacing, insert 10 min Zn 3 tempo in middle)
• Bike 60 min (70-75% of CP30, final five min of each fifteen min interval are mod-hard, 85% of CP30, last fifteen minutes are easy cool down)
• ALL riding is done on aerobars, stretch every fifteen minutes
Session #16 – Run 15, Bike 90, Run 30, Bike 90, Run 15 (4.0 hrs)
• Strides to warm-up, rest of run #1 is steady Zn 1
• Bike #1 (last 20 min of first hour are Zn 2/CP180, rest is Zn 1)
• Run #2 steady pace, Zn 2 (focus on cadence, head up)
• Bike #2 (1/2/3 -- 30 min of Zn 1, 45 min of Zn 2, 15 min of Zn 3/CP150)
• Run #3 steady pace, Zn 2 (focus on cadence, relaxed shoulders)
• End with a minimum of 15 minutes stretching
