interval bricks for sprint racing

[sarah]

While I was surfing around on the internet for training ideas, I found this workout that seems appropriate for sprint races:

Interval Brick: Set up a transition area at a track, in your garage, or in a relatively secure area. Warm-up with a 10-15 min spin. Main Set: 3 x Interval Brick (ride 10-15 min as an out and back, allow your heart rate to rise to Zone 5a on the second half. Finish the bike at your transition area and quickly transition to the run. Run 5-7 min as an out and back at goal race pace, negative split. Immediately repeat the interval. 10-15 min easy spinning as cool down.

This is an intense session and should replace either your BT bike or run session for the week. You can play around with the length of the bike and run segments to better fit your goals and abilities. The purpose of this brick is to teach you to just push through the difficulty of running fast off the bike. If you want to be competitive at the shorter distances, you don't have time to settle in. Your legs just have to catch up.

Sounds like a hell of a workout, do you guys wanna try it with me. I've been doing the longer bricks (3-6 hours) lately, but I can see where this would focus on speed and intensity rather than endurance.