Sprint Triathlon: 10 Must-Do Threshold Brick Sessions!
Want to crush the run and leave your competition behind?
Threshold brick sessions are your secret weapon. These workouts push you near your lactate threshold to build race-day speed, strength, and endurance.
Below are 10 key threshold brick sessions to elevate your performance.
1. Threshold Race Prep Brick
Warm-Up: 10-minute warm-up
Bike: 30 minutes @ 90–95% FTP (Zone 4)
Transition Run: 10-minute easy run to settle into stride
Run: 10 minutes @ race pace (Zone 4)
Cool-Down: 10-minute cool-down
2. Over-Under Threshold Brick
Warm-Up: 10-minute warm-up
Bike: 4 × 6 minutes (alternating 95% and 105% FTP) with 2-minute recovery
Transition Run: 10-minute easy run to reset the legs
Run: 15 minutes @ slightly faster than race pace
Cool-Down: 10-minute cool-down
3. Progressive Bike, Hard Run
Warm-Up: 10-minute warm-up
Bike: 45 minutes (start at 80% FTP, increase every 15 minutes to threshold)
Transition Run: 10-minute easy run to find rhythm
Run: 12 minutes @ Zone 4
Cool-Down: 10-minute cool-down
4. 3× Bike-Run Threshold Repeats
Warm-Up: 10-minute warm-up
Bike: 12 minutes @ 90% FTP
Transition Run: 10-minute easy run to recover before push
Run: 6 minutes @ 5K pace
Repeat ×3
Cool-Down: 10-minute cool-down
5. Sprint Effort Brick
Warm-Up: 10-minute warm-up
Bike: 20 minutes @ 95% FTP
Transition Run: 10-minute easy run to ease into faster pace
Run: 1 mile @ best sustainable pace
Cool-Down: 10-minute cool-down
6. Big Gear Strength Brick
Warm-Up: 10-minute warm-up
Bike: 30 minutes @ 85% FTP with low cadence (60–70 RPM)
Transition Run: 10-minute easy run to loosen up
Run: 10 minutes @ threshold pace
Cool-Down: 10-minute cool-down
7. Threshold Race Simulation Brick
Warm-Up: 10-minute warm-up
Bike: 12.4 miles @ 90% FTP
Transition Run: 10-minute easy run to prepare for race pace
Run: 3 miles @ threshold pace
Cool-Down: 10-minute cool-down
8. Hill Threshold Brick
Warm-Up: 10-minute warm-up
Bike: 40 minutes including 4 × 5-minute hill climbs @ 90% FTP
Transition Run: 10-minute easy run to adjust off the climbs
Run: 15 minutes on rolling terrain @ threshold effort
Cool-Down: 10-minute cool-down
9. Fast-Finish Brick
Warm-Up: 10-minute warm-up
Bike: 40 minutes @ 85% FTP
Transition Run: 10-minute easy run to settle in before finishing hard
Run: 15 minutes (first 10 @ race pace, last 5 @ max effort)
Cool-Down: 10-minute cool-down
10. Multi-Brick Threshold Challenge
Warm-Up: 10-minute warm-up
Bike: 15 minutes @ 90% FTP
Transition Run: 10-minute easy run to recover before effort
Run:
5 minutes @ 5K pace
Repeat ×3
Cool-Down:
10-minute cool-down
Mini FAQ: Threshold Brick Sessions for Sprint Triathlon
Q: What is a brick session in triathlon training?
A: A brick session combines two disciplines back-to-back—usually cycling followed immediately by running—to simulate race-day conditions and improve transition performance.
Q: What does “threshold” mean in these workouts?
A: Threshold refers to training at or near your lactate threshold—an intensity you can sustain for about 60 minutes. It improves endurance, pacing, and fatigue resistance.
Q: How often should I do threshold brick sessions?
A: Once per week is ideal for sprint triathletes during build phases. Include recovery weeks to avoid overtraining.
Q: Are threshold bricks suitable for beginners?
A: Yes—with modifications. Beginners can reduce the duration or intensity to stay within their current fitness level while still gaining benefits.
Final Thoughts
Threshold bricks are key to developing race-day speed, strength, and endurance. Add these to your training plan, and you’ll be ready to crush your next sprint triathlon!
Ready to turn legs of lead into legs of steel?
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.