A few years ago Jason Sklenar commented on a Facebook post of mine in an Ironman Training Group putting forward this simple and effective Brick session and variations of it. I wrote it down at the time and filed it away, pulling it out for a couple of my athletes. If you’ve got an hour to spare you can do this Brick session and reap some good aerobic benefits, as well as rehearse your transitions.
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.
Jason Sklenar’s Time Crunched Brick Session C
- 10min Run WU Level II;
- 10min Bike Level III;
- 10min Run Level III;
- 10min Bike Level III;
- 10min Run Level II;
- 10min Bike CD Level II;
- 10min Stretching
Start with a warm-up (WU) of ten minutes running at Level II.
Next up bike at Level III for ten minutes (keep the cadence above 90 rpm), and continue alternating between ten minutes of running at Level III and then cycling at Level III for 40 minutes (excluding the Warm Up (WU) and Cool Down (CD)).
Finish with a ten-minute Cool Down (CD) riding at Level II with a cadence above 90 rpm.
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 and 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Because this Brick session involves multiple transitions (not just the one); the order for the Garmin and Zwift files is as follows:
- Run #1
- Bike #1
- Run #2
- Bike #1
- Run #2
- Bike #2
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