10 Sprint Triathlon Example Brick Sessions

Summary:
Brick sessions are a common method used in Sprint triathlon preparation to help athletes practise managing effort when the run follows the bike. By combining sustained riding with immediate transition into running, these sessions expose how pacing, fuelling and concentration influence performance across disciplines. Work may include steady endurance, controlled tempo or periods near threshold, allowing athletes to experience a range of intensities while maintaining organisation. Rather than chasing fatigue, brick training develops awareness, durability and the ability to stabilise output as demands change.

Why Sprint triathlon Brick Training Matters

A brick session reflects the demands of triathlon by placing the run immediately after the bike, allowing athletes to practise managing fatigue that carries across disciplines. Brick training can play a valuable role within Sprint triathlon preparation because it exposes how decisions made on the bike influence what is possible on the run. When applied correctly, these sessions help athletes develop control, organisation and awareness across changing demands rather than treating each discipline in isolation.

Brick sessions can include a range of intensities from steady endurance through tempo and into higher controlled efforts depending on the purpose of the day. Exposure to this format improves durability, reinforces pacing judgement and supports more stable execution when moving from bike to run. Structured bricks also encourage concentration under load, helping athletes maintain rhythm while adapting to shifting sensations across extended training blocks.

This may help you: Triathlon Training Zones 1–5 Explained: Why They Matter

Metrics Guide for Sprint triathlon Brick Training

Understanding how Sprint triathlon brick training is measured helps ensure sessions are executed at the correct intensity and deliver their intended effect. Heart rate measures how frequently the heart beats per minute and reflects the body’s internal response to effort. In training, it is used to estimate how hard the cardiovascular system is working relative to an athlete’s maximum or threshold heart rate. FTP or Functional Threshold Power represents the highest average power an athlete can sustain at threshold intensity for approximately one hour and is used as a reference point for defining cycling zones and expressing intensity relative to sustainable effort. RPE or Rate of Perceived Exertion describes how hard a session feels to the athlete on a subjective scale and provides a practical reference for translating internal sensations of effort into usable training intensity.

• Zone 1 / Recovery: (68–73% MHR, <55% FTP, 1–2 RPE)
  Effort: Very easy
  Use: Warm-ups, cool-downs, recovery days
  Check this out: What Is Zone 1 / Active Recovery?

• Zone 2 / Endurance: (73–80% MHR, 56–75% FTP, 3–4 RPE)
  Effort: Easy
  Use: Long rides, base runs, aerobic swims
  Check this out: What Is Zone 2 / Endurance?

• Zone 3 / Tempo: (80–87% MHR, 76–90% FTP, 5–6 RPE)
  Effort: Moderately hard
  Use: Tempo intervals, steady-state efforts
  Check this out: What Is Zone 3 / Tempo?

• Zone 4 / Threshold: (87–93% MHR, 91–105% FTP, 7–8 RPE)
  Effort: Hard
  Use: Sustained intervals, Lactate management
  Check this out: What Is Zone 4 / Threshold?

• Zone 5 / VO2 Max: (93–100% MHR, 106–120% FTP, 9–10 RPE)
  Effort: Very hard
  Use: Short intervals, fast repetitions, peak sharpening
  Check this out: What Is Zone 5 / VO2 Max?

• Use the FLJUGA Training Zone Calculator to calculate your max heart rate and FTP to find your exact ranges.

10 Sprint Triathlon Example Brick Sessions

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: 5 min 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 5 min @ Zone 4 (3 min easy spin between)

• Transition Jog: 5 min jog

• Run Main Set: 2 x 5 min @ Zone 4 (2 min easy 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 (2 min easy spin between)

• Transition Jog: 5 min jog

• Run Main Set: 3 x 5 min @ Zone 3 with 30 sec @ Zone 5 at the end of each rep (2 min easy jog between)

• 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 easy jog between)

• Transition Spin: 5 min 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 immediately into 5 min @ Zone 4

• Transition Jog: 5 min jog

• Run Main Set: 10 min @ Zone 3 immediately into 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 into 10 min @ Zone 3 immediately into 5 min @ Zone 4

• Transition Jog: 5 min jog

• Run Main Set: 5 min @ Zone 2 into 10 min @ Zone 3 immediately into 5 min @ Zone 4

• 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: 5 min jog

• Run Main Set: 5 min @ Zone 3 immediately into 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 easy spin between)

• Transition Jog: 5 min jog

• Run Main Set: 5 x 3 min @ Zone 4 (1 min easy 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: 2 min @ Zone 5 immediately into 15 min @ Zone 3

• Transition Jog: 5 min jog

• Run Main Set: 2 min @ Zone 5 immediately into 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: 5 min jog

• Run Main Set: 10 min @ Zone 3 + 4 x 30 sec strides (60 sec easy jog between)

• Cool-Down: 8 min jog

Common Mistakes with Sprint triathlon Brick Training

Sprint triathlon brick training can be one of the most effective tools for improving performance capacity, but only when it is applied with restraint and consistency. Because structured work feels productive and measurable, it is easy to misuse or rely on it too heavily. These mistakes often reduce the quality of training and limit long-term progression rather than support it.

• Working too hard too often:
  Brick sessions are demanding yet controlled, not all out efforts. Pushing beyond the intended intensity too frequently increases fatigue, compromises recovery and often reveals itself once athletes begin the run. Bricks are most effective when they remain repeatable rather than maximal.

• Skipping recovery sessions:
  Hard work places significant stress on the body and requires appropriate recovery to be effective. Neglecting easier training or rest days limits adaptation and increases injury risk. Recovery allows brick sessions to deliver their intended benefit rather than accumulate fatigue that carries into subsequent training.

• Neglecting pacing:
  Brick intervals require steady and disciplined effort. Spiking power early or surging mid effort reduces time spent in the intended range and lowers the quality of execution after transition. Controlled pacing keeps performance stable from bike to run.

• Poor fuelling practice:
  Brick sessions can place meaningful demands on energy availability. Inadequate fuelling often becomes obvious when athletes attempt to stabilise rhythm on the run. These workouts provide an opportunity to practise nutrition under sustained load rather than leaving fuelling untested.

When used correctly, brick training builds durability and confidence without overwhelming the system. When intensity is respected, pacing remains controlled and recovery is prioritised, bricks become a reliable tool for long-term progression rather than a source of unnecessary fatigue.

This may help you: Sprint Triathlon Training: When to Take a Recovery Week

FAQ: Sprint triathlon Brick Training

What is a Sprint triathlon brick session?
A Sprint triathlon brick session places the run immediately after the bike, helping athletes practise managing fatigue that carries between disciplines.

How hard should an Sprint triathlon brick feel?
Intensity depends on the purpose of the session, but athletes should feel organised and in control rather than overwhelmed.

Are brick sessions necessary for Sprint triathlon preparation?
They are a useful tool within many plans, especially for understanding how bike decisions influence the run.

How often should Sprint triathlon bricks be used?
Frequency depends on where an athlete sits within a training plan, their endurance background, their current fitness and their ability to recover between sessions.

What is the biggest mistake in Sprint triathlon brick training?
Starting too hard on the bike, which often makes it difficult to stabilise effort once the run begins.

Should the run feel difficult straight away in a Sprint triathlon brick?
The first minutes may feel different, but athletes should be able to settle into rhythm without panic or loss of form.

What is the main benefit of Sprint triathlon brick sessions?
They improve pacing awareness, durability and confidence when moving from bike to run.

FURTHER READING: BUILD BRICK STRENGTH

• Sprint Triathlon: When to Take a Recovery Week

• Sprint Triathlon: 10 Tempo Brick Sessions

• Sprint Triathlon: 10 Threshold Brick Sessions

• Triathlon Training: What Is Zone 2 / Endurance?

• Triathlon Training: What Is Zone 3 / Tempo?

• Triathlon Training: What Is Zone 4 / Threshold?

Final Thoughts

Sprint triathlon brick training provides athletes with a practical way to understand how effort carries from bike to run. When used with intent, these sessions help refine pacing decisions, improve durability and strengthen the ability to remain organised as demands change. The aim is not to chase fatigue but to build repeatable control that can be relied upon later in preparation. When approached with patience and respect for recovery, brick training becomes a steady contributor to long-term performance development.

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.