Off Season Brick Workout: Strength and Bike

Posted on 02 December 2013

For those of you in off-season training/strength building phase, consider the opportunities to do brick sessions with various exercises other than the normal bike/run brick.   Give this workout a try to mix up your routine.

10 Minutes on the trainer to get warmed up then hop off to the strength building session.

  1. Perform 3 x 12 Squat jumps with 2 minutes rest between each set.
  2. Single- Leg Romanian Deadlifts – These are tough!  Perform 3 x 20 (10 reps on one leg then 10 on the other leg) with 2-minute rest after completing on both legs.   Begin with very lightweight or no weight and build weight over time.
  3. Dumbbell chest flies – 4 X10 reps with 2 minute recovery between sets
  4. Inverted chin ups – 3 X max reps with 2-minute rest.
  5. Back Extensions – 3 X 12 reps with 2-minute rest.   Start with minimal weight and build up weight amounts over time.


After completing the Strength session hop onto your bike again and perform the following:

10 minutes at 90 RPM (70% target HR range)

then complete 10 X 3 minutes at 80-85% HR range, alternating big gear seated for 3 minutes followed by 2 minute recovery, then 3 minute seated big gear, 2 minute recovery and repeat until your have reached 10 intervals.

Finish with 10 minutes very easy spinning and then some light stretching.

This workout will offer some challenges mentally and physically with significant strength building benefits during the offseason.    Enjoy!

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