Two Brick Workouts from The Triathlete Guide

The Triathlete Guide to Sprint and Olympic Triathlon Racing by Chris Foster and Ryan Bolton TRIGUIDE cover green 1080x1080

These two brick workouts are from The Triathlete Guide to Sprint and Olympic Triathlon Racing by former pro triathlete Chris Foster and with training plans from coach Ryan Bolton. 

Bike Pyramid + Tempo Run
2 hr. 15 min.

Warm-up: 30 min. ride
Main set:
One-to-one recovery intervals after each effort:
3 min. Z4, 91–105% FTP
6 min. high Z3, 80–90% FTP
12 min. Z3, 76–90% FTP
6 min. high Z3, 80–90% FTP
3 min. Z4, 91–105% FTP
Cooldown: 15 min. spin
Run off the bike: 30 min. steady
For the run, build to Z3, 89–95% Run FTP, and hold steady.


Bike Intervals + 1600m Run
1 hr. 35 min.

Warm-up: 20 min. ride
Main set:
3 sets:
5 min. of 15 sec. on / 15 sec. off spin
800m run, 5 min. jog
800m run, 5 min. spin
Cooldown: 10 min. jog
Bike “on” intervals are Z5a, >106% FTP. Run immediately after, faster than race pace in high Z4/low Z5a, 100–110% Run FTP. Back off the pace to Z3, <95% Run FTP, for 5 min., then hit it again for the next 800m.

The Triathlete Guide to Sprint and Olympic Triathlon Racing, by former pro Chris Foster and with training plans from coach Ryan Bolton, is your complete guide to discovering the speed, thrill, and challenge of short-course triathlon racing.