to 10 watts (if you happen to have a power meter). The benefits of this session apply equally to both short- and long-distance athletes.53-minutes continuous cycling as follows:• 10-minutes warm up at 60-70 per cent of your maximum heart rate (calculate

to the run will give you a physical and mental boost on race day but shouldn't be the only brick session you do. It's vital to include a wider variety of combinations to keep you motivated and help you to reach your goals.Training toolsUsing a heart-rate

at our heart-rate monitor or stopwatch," says Bill Black, who coached the GB Men's Triathlon Team at the Sydney Olympics. "But if we train at a certain pace in the pool we can keep cross-checking with the clock - plus every length is usually 25 metres

, an indication that a significant contribution is being made from the anaerobic energy system. Training intensity therefore needs to be low - around 55-70 per cent of maximum heart rate, or conversational effort (if you can't easily carry on a conversation