Brick Session

Monday Brick – Jason Sklenar’s Time Crunched Brick Session A

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 then 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, reap some good aerobic benefits, and 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 A

  • 10min Bike WU Level II;
  • 10min Run Level II;
  • 10min Bike Level II;
  • 10min Run Level II;
  • 10min Bike Level II;
  • 10min Run CD Level II;
  • 10min Stretching

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

Next up run at Level II for ten minutes, and continue alternating between ten minutes of cycling at Level II and then running at Level II for 40 minutes (excluding the Warm Up (WU) and Cool Down (CD)).

Finish the with a ten-minute Cool Down (CD) running at Level II.

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 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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