UltraBrick

Considering the importance of Brick workouts and that Saturday is Brick Saturday I thought I'd post this workout I saw in a magazine. Total it's 1:32 minutes of riding, 56:30 minutes of running and 15 minutes of walking. It's also an excellent way to practice T2.

Warm-up:
-10 minute easy spin
-5-10 minute easy run
-4 – 6 strides of 15 seconds or approx. 100 meters
-10 minute spin


Main Set:

-20:00 ride at race pace
-T2
-15:00 run at race pace
-3:00 walk recovery
-1:00 jog recovery
-4:00 easy spin
-15:00 ride at race pace
-T2
-10:00 run at race pace
-2:00 walk recovery
-1:00 jog recovery
-3:00 easy spin
-10:00 ride at race pace
-T2
-7:30 run at expected race finish

Cool Down:

-5 minute walk
-10 minute easy run or 20 minute easy spin
-5 minute walk