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BeginnerEndurance

beginner brick workout foundation

v1

An 8-week structured program for beginners to master the bike-to-run transition using a 3:1 periodization model.

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triathlonendurancebrick-workouttransitionbeginner

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install beginner brick workout foundation and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Baseline and Timeline

    • Determine the user's current week in their training cycle using get_current_week.
    • Confirm the goal is an 8-week foundation focusing on circulatory adaptation and motor-pattern conditioning.

  2. Phase 1: Base 1 (Weeks 1-3) - Neuromuscular Introduction

    • Schedule one brick session per week.
    • Week 1: Create a workout with a 30–45 min bike followed by a 5–10 min run (RPE 3-4).
    • Week 2: Increase to 45–60 min bike and 10–15 min run (RPE 3-4).
    • Week 3: Increase to 60–75 min bike and 15–20 min run (RPE 4-5).
    • Provide a note for this phase: "Focus on a relaxed transition to prioritize the run's mechanical feel."

  3. Phase 2: Deload (Week 4) - Recovery and Adaptation

    • Apply a 30–50% reduction in volume.
    • Week 4: Create a workout with a 30 min bike and 5 min run (RPE 2-3).
    • Add a note: "Keep all intensity in Zone 1 or 2. Monitor for 'dead legs' or elevated resting heart rate."

  4. Phase 3: Base 2 (Weeks 5-7) - Efficiency and Intensity

    • Introduce intensity and transition speed.
    • Week 5: Create a workout with a 60 min bike and 15 min run (RPE 5-6).
    • Week 6: Create a workout with a 75 min bike and 20 min run (RPE 6-7).
    • Week 7: Create a workout with a 90 min bike and 25–30 min run (Target Race Pace/RPE 7).
    • Add a note: "Focus on 'T2' efficiency; reduce time between bike and run to under 5 minutes."

  5. Phase 4: Taper (Week 8) - Freshness

    • Week 8: Create a workout with a 30 min bike and 10 min run (RPE 3-4).

  6. Deliver Coaching Cues

    • For every brick workout created, provide the following cues for the first 1km of the run:
      • "Quick Feet, Short Stride": Higher cadence (170+ SPM) to reduce impact.
      • "Drive the Arms": Use arm rhythm to pull the legs into a running rhythm.
      • "Light on the Toes": Aim for mid-foot strike.
      • "Chest Up, Breath Deep": Maintain open posture.

  7. Monitor Progress and Mechanics

    • Advise the user to maintain a cycling cadence of 85+ RPM to prevent leg fatigue.
    • Remind the user to only increase one variable (volume or intensity) at a time, prioritizing volume first.

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