Sprint Triathlon Training: 10 Key Brick Sessions
What Is a Brick Workout in Sprint Triathlon Training?
Brick workouts — back-to-back training sessions that closely simulate race conditions — are essential for achieving success in a sprint triathlon. They allow athletes to practice transitioning from swimming to biking and then to running, helping to build the necessary endurance and skill for each segment. By incorporating these workouts into your training routine, you can enhance your performance and improve your overall race strategy. These workouts improve endurance, enhance muscle adaptation, and prepare you for the unique demands of transitioning between disciplines.
Why Are Brick Sessions Important?
Sprint triathlons require quick transitions and the ability to push hard in all three disciplines.
Brick workouts help by:
Adapting Your Legs to Running Off the Bike – Prevents the “heavy leg” feeling.
Improving Race Pacing and Strategy – Helps you control effort levels.
Enhancing Mental Toughness – Builds confidence for race day.
Refining Transitions (T1 & T2) – Teaches you how to move quickly between swim-bike and bike-run.
Below are 10 key sprint triathlon brick sessions to help you race stronger and faster.
1. Foundation Brick
Purpose: Build aerobic efficiency with smooth transitions
Bike Warm-Up: 15 min spin
Bike Main Set: 30 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 15 min @ Zone 3
Cool-Down: 8 min jog
2. Double Brick Threshold
Purpose: Simulate mid-race intensity across both sports
Bike Warm-Up: 12 min spin
Bike Main Set: 2 x 10 min @ Zone 4 (3 min spin recovery)
Transition Jog: 5 min jog
Run Main Set: 2 x 8 min @ Zone 4 (2 min jog between)
Cool-Down: 8 min jog
3. VO2 Surge Brick
Purpose: Add short bursts of Zone 5 to challenge top-end speed
Bike Warm-Up: 10 min spin
Bike Main Set: 4 x 5 min @ Zone 3 with 30 sec @ Zone 5 at the end of each rep
Transition Jog: 10 min easy jog
Run Main Set: 3 x 5 min @ Zone 3 with final 1 min @ Zone 5
Cool-Down: 8 min jog
4. Reverse Brick
Purpose: Flip the order to train fast running into controlled cycling
Run Warm-Up: 8 min jog
Run Main Set: 2 x 10 min @ Zone 3 (2 min jog between)
Transition Spin: 10 min light spin
Bike Main Set: 30 min @ Zone 3
Cool-Down: 8 min spin
5. Power Brick Progression
Purpose: Move from steady pacing into a strong finish
Bike Warm-Up: 15 min spin
Bike Main Set: 20 min @ Zone 3 – 5 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 3 – 5 min @ Zone 4
Cool-Down: 8 min jog
6. Progressive Brick Build
Purpose: Step through intensity to simulate mid-race surges
Bike Warm-Up: 12 min spin
Bike Main Set: 10 min @ Zone 2 – 10 min @ Zone 3 – 5 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 5 min @ Zone 2 – 10 min @ Zone 3
Cool-Down: 8 min jog
7. Threshold Finisher Brick
Purpose: Finish strong off the bike with sustained pressure
Bike Warm-Up: 15 min spin
Bike Main Set: 25 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 5 min @ Zone 3 – 10 min @ Zone 4
Cool-Down: 8 min jog
8. Short Intervals Brick
Purpose: Develop turnover and repeatability
Bike Warm-Up: 10 min spin
Bike Main Set: 5 x 4 min @ Zone 3 (90 sec spin between)
Transition Jog: 5 min jog
Run Main Set: 5 x 3 min @ Zone 4 (1 min jog between)
Cool-Down: 8 min jog
9. Fast-Start Brick
Purpose: Mimic a race start surge into steady effort
Bike Warm-Up: 12 min spin
Bike Main Set: 5 min @ Zone 5 – 15 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 3 min @ Zone 5 – 12 min @ Zone 3
Cool-Down: 8 min jog
10. Brick with Strides
Purpose: Add neuromuscular activation post-run
Bike Warm-Up: 15 min spin
Bike Main Set: 30 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 3 + 4 x 30 sec strides
Cool-Down: 8 min jog
How Often Should You Do Brick Workouts?
For sprint triathlons, aim for 1-2 brick sessions per week, with variations in intensity and duration. Example schedule:
• Early Season: Focus on endurance bricks (long, Zone 2 efforts).
• Mid-Season: Incorporate threshold and speed-focused bricks.
• Race Prep: Include race simulation bricks and transition practice.
Mini FAQ
Q: What is a brick session in triathlon training?
A: A brick session combines two disciplines back-to-back—most often a bike followed immediately by a run—to simulate race-day transitions and build multi-sport endurance.
Q: Why are brick workouts important for sprint triathlon?
A: They train your legs to adapt quickly after the bike leg, improve pacing across disciplines, and boost mental toughness for race-day transitions.
Q: How often should I include brick sessions in my plan?
A: Once per week during the build phase is ideal. You can vary the intensity—some should be race pace-focused, others at tempo or aerobic effort.
Q: Are brick sessions suitable for beginners?
A: Yes! Beginners can start with shorter durations (e.g., 20-minute bike + 10-minute run) and build up gradually. The key is consistency and practicing transitions.
Final Thoughts
Brick sessions are the key to mastering sprint triathlons. Whether you’re working on endurance, transitions, or speed, these workouts will prepare you for race day. Add them strategically to your training plan, and you’ll be ready to crush your next sprint triathlon!
Ready to run strong off the bike without crumbling?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
