10 Key Sprint Triathlon Threshold Brick Sessions!
Want to crush the run and leave your competition behind?
Want to run faster off the bike and dominate your next sprint triathlon?
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
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?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.