Brick Workout Builder
Bike-to-run brick sessions tailored to your triathlon distance and phase.
Claude
Precise workout structure and good explanation of training logic.
The prompt
Fill in the [BRACKETS] with your details, then paste it into Claude.
Build triathlon brick workouts for me. Race distance: [sprint / Olympic / 70.3 / Ironman] Training phase: [base / build / peak] Time available: [MIN] Bike setup: [indoor trainer / outdoor] Current paces/power: [FTP or bike speed, run pace] Give 3 brick workouts (easy, moderate, race-specific) with warm-up, main set (power/HR/RPE targets), transition practice, run off the bike, and cooldown. Explain what each adaptation targets and how often to do bricks in this phase.
Example output
Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.
ILLUSTRATIVE EXAMPLE (70.3, build) Race-specific: 15 min warm-up → 2x20 min @ 80–85% FTP → T2 practice (<2 min) → 20 min run @ goal 70.3 pace → 10 min easy. Frequency: 1 brick per week in build phase.
Bot to build
- Export workouts to Zwift/TrainingPeaks format by asking for .zwo or structured text.
- Save your FTP and paces in the Project.
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