10 Key Sprint Triathlon Tempo Brick Sessions!
Want to train smarter and run stronger off the bike?
Brick workouts—where you combine two disciplines back-to-back—are a critical part of sprint triathlon training. Tempo brick sessions, in particular, help build race-specific endurance, improve transitions, and condition your legs to run strong off the bike.
Below are 10 key tempo brick workouts to enhance your sprint triathlon performance.
1. Classic Tempo Brick
Warm-Up: 10-minute warm-up
Bike: 30–40 minutes @ 80–85% FTP (Zone 3–4)
Transition Run: 10-minute easy run to settle into stride
Run: 15 minutes @ goal race pace
Cool-Down: 10-minute cool-down
This is a fundamental brick session that mimics race effort, helping your legs adjust to the bike-to-run transition.
2. Progressive Bike to Fast Run
Warm-Up: 10-minute warm-up
Bike: 45 minutes @ Zone 3, increasing effort every 15 minutes
Transition Run: 10-minute easy run to reset the legs
Run: 10 minutes @ faster than race pace (Zone 4)
Cool-Down: 10-minute cool-down
Start steady on the bike, then finish with a strong, fast run to develop speed endurance.
3. Over-Under Race Effort Brick
Warm-Up: 10-minute warm-up
Bike: 4 × 6 minutes (alternating between 90% and 100% FTP) with 2-minute recovery
Transition Run: 10-minute easy run to settle in
Run: 12 minutes @ race pace
Cool-Down: 10-minute cool-down
This session helps you handle surges during the race and still maintain a strong run.
4. Tempo + Negative Split Run
Warm-Up: 10-minute warm-up
Bike: 40 minutes @ steady Zone 3 effort
Transition Run: 10-minute easy run to find rhythm
Run: 15 minutes (first half at race pace, second half faster)
Cool-Down: 10-minute cool-down
Teaches you to finish strong and control your pacing.
5. 3× Bike-Run Repeats
Warm-Up: 10-minute warm-up
Bike: 15 minutes @ 85% FTP
Transition Run: 10-minute easy run to recover before the next push
Run: 7 minutes @ race pace
Repeat ×3
Cool-Down: 10-minute cool-down
This interval-style brick simulates multiple race efforts and helps build resilience.
6. Short & Sharp Race Effort Brick
Warm-Up: 10-minute warm-up
Bike: 20 minutes @ race pace
Transition Run: 10-minute easy run to prep for speed
Run: 1 mile @ slightly faster than race pace
Cool-Down: 10-minute cool-down
Perfect for sharpening your race readiness in the final weeks of training.
7. Big Gear to Fast Leg Turnover Brick
Warm-Up: 10-minute warm-up
Bike: 20 minutes in a big gear @ low cadence (60 RPM)
Transition Run: 10-minute easy run to loosen the legs
Run: 10 minutes @ race pace
Cool-Down: 10-minute cool-down
Strengthens your legs for the bike while teaching you to run efficiently afterward.
8. Race Simulation Brick
Warm-Up: 10-minute warm-up
Bike: 12.4 miles (full sprint triathlon bike distance) @ race pace
Transition Run: 10-minute easy run to simulate race fatigue
Run: 3 miles (race distance) @ race pace
Cool-Down: 10-minute cool-down
Simulates the full bike-to-run experience and reveals any pacing or nutrition weaknesses.
9. Hill Strength Brick
Warm-Up: 10-minute warm-up
Bike: 30 minutes on a hilly route or using big gears
Transition Run: 10-minute easy run to adjust off the climbs
Run: 12 minutes on rolling terrain @ race pace
Cool-Down: 10-minute cool-down
Develops strength and the ability to push on tired legs.
10. Progressive Multi-Brick
Warm-Up: 10-minute warm-up
Bike: 10 minutes @ Zone 3
Transition Run: 10-minute easy run
Run: 5 minutes @ race pace
Bike: 10 minutes @ Zone 4
Transition Run: 10-minute easy run
Run: 5 minutes @ faster than race pace
Cool-Down: 10-minute cool-down
Teaches fast transitions and how to push through fatigue.
How to Use These Tempo Brick Sessions
1–2 bricks per week is ideal, with at least one focusing on race pace.
Start with shorter bricks and progress to longer efforts as fitness improves.
Include proper recovery between high-intensity sessions to avoid burnout.
Mastering tempo brick workouts will help you develop the strength, endurance, and speed needed for a strong sprint triathlon performance.
Ready to turn training into PR power?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.