A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Jason Lentzke and is great for Ironman & Ironman 70.3 distance athletes.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a complete understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
This workout has come from Jason Lentzke of Toro Performance from an article written for Triathlete.com by Brittany Bevis; click here to read the article.
Jason Lentzke’s Long Course Brick
- Bike
- 20min WU Level II;
- 2x 20min Level III, 5min Level II RI;
- 5min Level II
- Run
- 2miles Level III;
- 2miles CD Level II;
- 10min Stretching
Start on the bike with a Warm Up (WU) for twenty minutes at Level II. Keep the cadence above 90 rpm.
The main set on the bike is made up of two, twenty-minute reps at Level III (between 80 & 85% of your Functional Threshold Power (FTP). Ride at Level II for five minutes after rep for a Rest Interval (RI).
Prior to commencing the run, ride for a further five minutes at Level II.
When transitioning to the run, go straight into a Level III effort for two miles.
Finish the workout with a two mile jog at Level II for your Cool Down (CD).
Finish with 10 minutes of stretching to assist with the recovery.
Read more about the benefits of brick sessions here:
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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