Workout of the Week: 60 minute brick progression

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


For efficiency, this workout is best done using a bike trainer and treadmill, but can easily be done outside with the right conditions.

Try this 60-minute, brick session to improve turnover and your leg muscles’ ability to more efficiently transition from bike to run.

15 minute warm up – bikekeep-up-running-lake-28072011

10 minute run @ marathon pace

10 minute bike

10 minute run @ half-marathon pace

5 minute bike

5 minute run @ 10k pace

5 minute cool down – bike

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