Sprint Triathlon: 10 Key Brick Workouts for Performance
Summary:
Sprint triathlon brick workouts combine Zone 2, tempo, threshold and VO2 max efforts to improve transitions and build speed under fatigue. These 10 sessions target intensities from aerobic foundations, to race-pace sharpening, each brick is designed to boost your ability to run strong off the bike and nail your sprint triathlon performance.
What Is a Brick Workout in Sprint Triathlon Training?
Brick workouts combine two disciplines in one session, typically a bike ride followed immediately by a run. The goal is to simulate race conditions and prepare the body for the demands of transitioning between legs. These sessions train your legs to adapt quickly after cycling and help you refine pacing and movement patterns under fatigue. For sprint triathlon, bricks are a key part of building performance and confidence across both the bike and run.
Why Brick Workouts Are Important
Sprint triathlons are short, fast and intense. There is little room for error when transitioning between the bike and the run. Brick workouts teach your body to switch gears efficiently and maintain speed when your legs are tired. They also help sharpen mental focus, improve pacing awareness and reduce the awkward “heavy legs” feeling many athletes experience off the bike. Including bricks in your weekly routine strengthens both your physical response and your execution strategy on race day.
Training Zone Guidelines
This set of Olympic brick sessions blends endurance, tempo, threshold and VO2 max efforts.
Use the following guidelines to stay in the right training zone:
Zone 2 (Endurance):
• HR: 73–80% of max HR
• FTP: 56–75% of FTP
• RPE: 3–4
Zone 3 (Tempo):
• HR: 80–87% of max HR
• FTP: 76–90% of FTP
• RPE: 5–6
Zone 4 (Threshold):
• HR: 87–93% of max HR
• FTP: 91–105% of FTP
• RPE: 7–8
Zone 5 (VO2 Max):
• HR: 93–100% of max HR
• FTP: 106–120% of FTP
• RPE: 9–10
Use the FLJUGA Zone Calculator to determine your heart rate and power targets. Below are 10 key sprint triathlon brick sessions to help you race stronger and faster.
10 key sprint triathlon 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: 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 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.
FAQ: brick workouts
What is a brick session in triathlon training?
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.
Why are brick workouts important for sprint triathlon?
They train your legs to adapt quickly after the bike leg, improve pacing across disciplines and boost mental toughness for race-day transitions.
How often should I include brick sessions in my plan?
Once per week during the build phase is ideal. You can vary the intensity, some should be race pace-focused, others at tempo or Zone 2 effort.
Are brick sessions suitable for beginners?
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.
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
Brick sessions are the key to effectively mastering sprint triathlons. Whether you’re focusing on building endurance, improving smooth transitions or increasing your overall speed, these specific workouts will thoroughly prepare you for race day challenges. By incorporating them thoughtfully and strategically into your training plan, you’ll be fully ready to crush your next sprint triathlon with confidence and strength!
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.
