10 Key Sprint Triathlon Brick Sessions!
Want to Run Strong Off the Bike Without Crumbling?
Brick workouts—back-to-back training sessions that simulate race conditions—are essential for sprint triathlon success.
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. Classic Bike-to-Run Brick
Purpose: Simulates the bike-to-run transition and prepares your legs for running off the bike.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 30–45 minutes @ Zone 3 (moderate-hard)
• Run Warm-Up: 5 min easy jog
• Run Main Set: 10–20 minutes @ race pace
• Cool-Down: 10 min easy jog
2. Double Brick (Bike-Run-Bike-Run)
Purpose: Mimics race-day fatigue while enhancing pacing and mental resilience.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 20–30 minutes @ Zone 3–4
• Run Warm-Up: 5 min easy jog
• Run Main Set: 10 minutes @ race pace
• Bike 2: 20 minutes @ Zone 3
• Run 2: 5 minutes @ race pace
• Cool-Down: 10 min easy jog
3. Sprint Simulation Brick
Purpose: A full sprint triathlon effort to test pacing, nutrition, and transitions.
• Swim: 750m @ race pace
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 20K @ Zone 3–4
• Run Warm-Up: 5 min easy jog
• Run Main Set: 5K @ race pace
• Cool-Down: 10 min easy jog
4. Threshold Brick
Purpose: Builds speed endurance and lactate tolerance at high intensity.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 4 x 5-minute intervals @ Zone 4 (hard effort)
• Run Warm-Up: 5 min easy jog
• Run Main Set: 2 x 1-mile @ Zone 4
• Cool-Down: 10 min easy jog
5. Short & Fast Transition Repeats
Purpose: Trains quick transitions and neuromuscular adaptation for race-day sharpness.
• Bike Warm-Up: 10 min easy spin
Main Set: Repeat 3–4 times:
• Bike: 10 minutes @ Zone 4–5
• Run Warm-Up: 5 min easy jog
• Run: 5 minutes @ race pace
• Cool-Down: 10 min easy jog
6. Long Endurance Brick
Purpose: Builds aerobic endurance and energy efficiency with low fatigue.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 60–90 minutes @ Zone 2
• Run Warm-Up: 5 min easy jog
• Run Main Set: 20–30 minutes @ Zone 2
• Cool-Down: 10 min easy jog
7. Swim-to-Bike Brick
Purpose: Adapts your body to the swim-to-bike transition and post-swim effort pacing.
• Swim: 750m continuous @ moderate-hard
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 30–40 minutes @ Zone 3
• Cool-Down: 10 min easy spin
8. Hill Brick
Purpose: Strengthens legs and improves power for hilly courses.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 30 minutes with short, steep climbs
• Run Warm-Up: 5 min easy jog
• Run Main Set: 15 minutes on rolling terrain
• Cool-Down: 10 min easy jog
9. Over-distance Brick
Purpose: Increases confidence and aerobic capacity by going beyond race distance.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 30–40K @ Zone 2–3
• Run Warm-Up: 5 min easy jog
• Run Main Set: 7–8K @ easy-moderate pace
• Cool-Down: 10 min easy jog
10. Speed Focus Brick
Purpose: Sharpens sprint speed and prepares you for fast finishes or surges.
• Bike Warm-Up: 10 min easy spin
• Bike Main Set: 4 x 3-minute all-out sprints (2 min recovery)
• Run Warm-Up: 5 min easy jog
• Run Main Set: 4 x 400m @ max effort
• Cool-Down: 10 min easy 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.
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?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.