Hot Weather Brick: 45-Minute Turbo Into 15-Minute Run

Session Overview

This 60-minute hot-weather brick is designed to stress your thermoregulation systems in a controlled environment. By completing a 45-minute turbo session in a warm room followed immediately by a 15-minute outdoor run in the heat, you teach your body to perform under the thermal load of a summer race.

What You’ll Need

  • Turbo trainer in a warm room (20–28°C target, fan OFF or low)
  • Running shoes ready for immediate transition
  • 600ml water or electrolyte drink minimum
  • GPS watch for both legs
  • Towel and change of shoes at transition point

Warm-Up (10 minutes)

10 minutes easy spinning at 85–90 rpm on the turbo, no fan. Accept that you’ll start sweating earlier than usual — this is the point. Begin sipping fluids immediately.

Main Set

Bike (35 minutes): 3 × 10-minute blocks at sweet-spot effort (88–93% FTP or RPE 7), with 90 seconds easy between blocks. No fan during the intervals. Finish your water by the end of the bike leg.

  • Block 1: Sweet-spot effort, keep cadence 85–90 rpm
  • Block 2: Same effort — your core temperature is rising, stay mentally controlled
  • Block 3: Hold power or RPE — your perceived effort will be higher than the numbers suggest

Run (15 minutes): Immediately transition to the outdoor run. Target your race pace minus 10 seconds per km — expect your legs to feel heavier than normal in the heat. Run by feel (RPE 6–7). Walk the last 2 minutes to cool down actively.

Cool-Down (included in run)

The final 2–3 minutes of the run leg at walking pace counts as your cool-down. Follow with a cold shower or ice pack on the neck and wrists if available. Rehydrate with 500–750ml of electrolyte drink immediately.

Coaching Notes

  • Stop if you feel dizzy, confused, or stop sweating — these are heat exhaustion warning signs
  • Keep a second water bottle at the transition point and drink 200ml before starting the run
  • To make easier: reduce turbo to 30 minutes or allow a small fan; to make harder: 20-minute run
  • Do not attempt this session in temperatures above 35°C unless you are already heat adapted

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.