Brick Session

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

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 B

  • 10min Bike WU Level II;
  • 10min Run Level III;
  • 10min Bike Level III;
  • 10min Run Level III;
  • 10min Bike Level III;
  • 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 III for ten minutes, and continue alternating between ten minutes of cycling at Level III and then running at Level III 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 & 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

Because this Brick session involves multiple transitions (not just the one); the order for the Garmin and Zwift files is as follows:

  • Bike #1
  • Run #1
  • Bike #2
  • Run #1
  • Bike #2
  • Run #2

Get my 24 week Ironman Bike & Run Training Plan with 25% off

As you prepare yourself for your Ironman event, you’ll build your overall fitness through endurance, strength and speed.

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

Starting 12 weeks before an Iron-distance event, 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 is designed around using a Power Meter for the bike training and a running power meter for the run workouts.

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

  • Swim: 2,000 meters or yards continuously, 3,000 metres or yards total within a workout
  • Bike: 3:30hrs continuously
  • Run: 90min 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.

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