Short Bike Brick

Purpose:This workout simulates the last two legs of a triathlon or duathlon. The emphasis of this workout is on completing a race-effort bike leg before finishing with an endurance run.

CompuTrainer set-up:

• Program: Any course that takes 45 minutes to one hour to complete.
• Race Against: Pacer, Level_____
• Your Weight: (Actual Weight)
• Target Heart Rate: Min_____(lowest 4 zone value); Max_____(lowest 5 zone+10 beats)
• Drafting: OFF
• Set a fan at face level

Workout:

• Ride the course using the first few minutes to warm up and then gradually build into the 4 and 5 zones. Treat this like a race by staying mostly in aero position.

• Following the bike leg, transition quickly to a 45- to 90minute run at an easy, long-run effort/pace.

• Stretch well afterwards.

Race Simulation Brick
Triathlete/Duathlete Build 3 (short)
Triathlete/Duathlete Peak (short)
Triathlete/Duathlete Build 3 (long)
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