Brick Session

Monday Brick – Jason Lentzke’s Sprint/Olympic Brick

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 Sprint & Olympic distance triathletes.

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 by Brittany Bevis; click here to read the article.

Jason Lentzke’s Sprint/Olympic Brick

  • Bike
    • 8min WU Level II;
    • 12min Level III;
    • 5min Level IV;
  • Run
    • 10min Level III;
    • 10min CD Level II;
  • 10min Stretching

Start on the bike with a Warm Up (WU) for eight minutes at Level II. Keep the cadence above 90 rpm.

The main set on the bike is made up of two reps.

The first rep is for twelve minutes at Level III, followed by five minutes at Level IV.

When transitioning to the run, go straight into a Level III effort for ten minutes.

Finish the workout with a ten-minute 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 and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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