Monday’s Brick: 90-Minute Aerobic Brick

This week’s **Monday’s Brick** is a simple but effective 90-minute aerobic session designed to improve your bike-to-run transition while building triathlon-specific endurance. Complete a **60-minute Level II bike** followed immediately by a **30-minute Level II run**, then finish with 10 minutes of stretching. The key is discipline rather than intensity. Ride comfortably, transition efficiently and resist the temptation to attack the start of the run. Instead, stay at Level II and allow your running rhythm to develop naturally. This session helps make running off the bike feel increasingly familiar while teaching you to pace the bike wisely and save enough energy to run well afterwards.

Brick sessions don’t need complicated intervals or high intensities to improve your triathlon performance. Sometimes, keeping things simple is exactly what you need.

This week’s Monday’s Brick combines a steady 60-minute Level II bike with a 30-minute Level II run. The objective isn’t to see how hard you can push. Instead, it’s about developing aerobic endurance, controlling your effort on the bike and learning to settle efficiently into your running rhythm.

The Session

Bike:
60 minutes – Level II

Transition:
Move directly from the bike into the run.

Run:
30 minutes – Level II

Recovery:
10 minutes stretching

Why This Brick Works

Running after cycling feels different from running on fresh legs. Your stride can initially feel awkward, your legs may feel heavy and your perception of pace can be distorted.

Regular brick training gives your body repeated opportunities to adapt to that change.

The key to this particular workout is discipline. Keep the bike at Level II rather than allowing the intensity to creep upwards. When you begin running, resist the temptation to chase your normal running pace. Stay at Level II and allow your rhythm to develop naturally.

You should finish feeling as though you could have continued rather than completely exhausted.

That’s exactly what we’re looking for from this aerobic brick.

Want the Full Coaching Breakdown?

In the full article, I explain why you're doing the session, what to focus on during the bike and run, how to approach the transition, the common mistakes to avoid and practical tips for getting more from the workout.

👉 Read the full article:
https://www.coachray.nz/2026/08/10/mondays-brick-90-minute-aerobic-brick/