Weekly Workouts – The Brick

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Good morning y’all!  I think last night was my coldest night in Texas – that didn’t stop me from getting up and out there this morning!  Instead of running outside I did a Brick workout at the UT Rec Center.  For the remainder of this week they’re offering a “Try Before You Buy” trial period for their Spinning and TexErcise classes (normally there’s a semesterly fee for each) so I jumped on the chance to Spin fo’ free.

I’m no triathlete but did steal a page from their training book today.  Often times they’ll complete workouts called Bricks:

A brick workout is two or more types of training combined, commonly biking followed by running.  It’s a great workout to target complimentary muscle groups.

The Spin class was pretty easy since it’s the first week back from break.  I think they’re wanting to ease all the newbies into it (which I completely support, Spinning is tough and can be very intimidating).  Regardless, I was able to adjust resistance to still challenge myself and it felt great to be back on the bike.  Our class was about 40 minutes long.

After the Spin, I did a quick series of arm weights before hopping on the treadmill for some lactate threshold work.  (I know I’m throwing around fancy terms…maybe that means school is working?  I promise to explain as we go – if you have questions, always feel free to contact me!).  Basically for LT, I’m not going to run for very long or very far but the time I do spend running will be tough, pushing me past where I normally am comfortable – but not for long.

0-2 minutes     Warm-up walk with 1% incline (keep the incline throughout the workout)

2-6 minutes      jog at comfortable recovery pace (for me 6.0)

6-8 minutes     recovery walk

8-12 minutes     run at your first pace + 1.0 (for me 7.0)

12-14 minutes     recovery walk

14-18 minutes      run at your second pace + 1.0 (for me 8.0)

18-20 minutes     recovery walk

20-22 minutes     run at your third pace + 1.0 (so hard, 9.0)

22-24 minutes    recovery walk

24-25:30 minutes     run at your fourth pace (9.0)

25:30-27:30 minutes     recovery walk

27:30-28:30 minutes     run at your fourth pace (9.0)

28:30-30     recovery/cooldown walk.

So you can see you don’t spend much time running but I’m learning that it’s crucial to developing fitness to spend some time in challenging work zones.  Try this one once a week and you’ll elevate your metabolism, increase your speed and lose fat!

For all of you suffering through temps in the 20s and below, give the treadmill a chance!  Have a great Wednesday – I’ll be in class and then adventuring to San Antonio to watch my Grizzlies!!!

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One response »

  1. I think you are learning! The workouts you’ve designed for me have been making me faster and leaner. I’m almost at my goal weight, and I’m just eating healthy (most days). No dieting at all! I’m going to save this workout…tell me more about why I’m doing that crazy gym routine with 100 reps for each leg…you are killing me!

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