Brick Session

Monday Brick – Jason Lentzke’s Long Course 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 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 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 and 021 348 729.

Share this post so your friends can benefit as well.

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

Get my 24-week Ironman 70.3 Intermediate Triathlon Training Plan with 25% off

When you cross the finish line of the Half IM, you will have accomplished something very special.

Designed for Intermediate triathletes who are looking to complete their Half IM event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

Lasting 24 weeks, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation), and a flexibility session. This programme requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
  • Bike: 90min continuously
  • Run: 60min continuously

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.