Monday’s Brick: FLJUGA VO₂ Surge Brick
Brick Sessions, August 18, 2026
This week’s Monday’s Brick – FLJUGA VO₂ Surge Brick is a challenging bike-to-run session designed to develop your ability to change intensity while fatigue builds. The workout combines sustained Level III efforts with short 30-second Level V surges, followed by Level II recovery periods. You complete four repetitions on the bike before transitioning to the run and repeating the same pattern three more times. The key is control. The Level V efforts aren’t maximal sprints, and the Level III sections shouldn’t become progressively harder. Pace the early repetitions wisely, use the Level II recoveries effectively and maintain good technique as fatigue increases. Rather than judging the workout by how hard you can make the first repetition, aim to make the final repetition as controlled and effective as the first.
Triathlon racing rarely involves maintaining exactly the same intensity from start to finish. Hills, corners, overtaking and changes in terrain can all force you to increase your effort before settling back into your normal rhythm.
This week’s Monday’s Brick – FLJUGA VO₂ Surge Brick develops your ability to make those changes in intensity while maintaining control.
The Session
Bike
Warm-Up
10 minutes – Level II
4x:
5 minutes – Level III
30 seconds – Level V
2 minutes – Level II Rest Interval
Run
Settle In
5 minutes – Level II
3x:
5 minutes – Level III
30 seconds – Level V
2 minutes – Level II Rest Interval
Cool-Down
8 minutes – Level II
Recovery
10 minutes stretching
Why This Brick Works
The challenge isn't simply completing the short Level V efforts.
Each repetition requires you to establish a strong, controlled Level III effort, surge to Level V for 30 seconds and then bring yourself back under control during the Level II recovery.
After completing four repetitions on the bike, you transition to the run and repeat the same pattern three more times.
That makes this a valuable session for developing your ability to change gears under fatigue.
The key is not going too hard during the surges. Level V is very hard, but these aren't maximal sprints. Keep them controlled so you can recover effectively and maintain the quality of the following repetitions.
Once you're running, concentrate on maintaining good technique as fatigue increases. The final repetition should be challenging, but you should still be capable of producing a controlled Level V surge with good form.
Rather than judging the session by how hard you can make the first repetition, judge it by whether you can maintain the quality of the last one.
Want the Full Coaching Breakdown?
In the full article, I explain how to approach each intensity, what to focus on during the bike-to-run transition, the common mistakes to avoid and how to get the most from every repetition.
👉 Read the full article:
https://www.coachray.nz/2026/08/17/mondays-brick-fljuga-vo₂-surge-brick/