Brick Workouts for Triathlon - Why and How to Train

The term "brick" workout comes from the feeling of running with legs like bricks after cycling. These back-to-back training sessions are essential for triathlon performance because they prepare your body for the unique challenge of transitioning between disciplines.

Why Brick Workouts Matter

The Bike-to-Run Challenge

Running immediately after cycling feels completely different from fresh running:

• Different muscle recruitment: Cycling uses primarily quads; running engages hamstrings and glutes more
• Blood pooling: Blood remains in cycling muscles, leaving running muscles under-supplied
• Neuromuscular confusion: Your brain needs to switch movement patterns
• Heart rate elevation: Already elevated from cycling

Without brick training, the first kilometers of your triathlon run will feel terrible. With practice, your body learns to adapt faster.

What Bricks Train

Basic Brick Structure

Standard Bike-Run Brick

Bike Portion → Immediate Transition → Run Portion

Key principles:

• Minimize transition time (practice race conditions)
• Start run easy, let legs adjust
• Build intensity as legs come around

Timing Guidelines

Brick Workouts by Distance

Sprint Triathlon Bricks

Workout 1: Basic Brick

Bike: 30 min steady
Transition: 2 min max
Run: 15 min easy to moderate

Workout 2: Race Simulation

Bike: 40 min at race intensity
Transition: Practice full T2
Run: 20 min, first 5 min easy, then race pace

Workout 3: Speed Brick

Bike: 30 min with 3 x 5 min hard
Transition: Fast as possible
Run: 10 min with 4 x 1 min fast, 1 min easy

Use our Sprint Triathlon Calculator to determine your target race paces.

These brick workouts are integrated into our 8-Week Sprint Triathlon Training Plan.

Olympic Triathlon Bricks

Workout 1: Endurance Brick

Bike: 60 min steady
Transition: 3 min
Run: 25 min easy

Workout 2: Quality Brick

Bike: 50 min with 2 x 10 min at threshold
Transition: 2 min
Run: 20 min at race pace

Workout 3: Race Simulation

Bike: 75 min at race intensity
Transition: Full T2 practice
Run: 30 min, negative split

70.3 Half Ironman Bricks

Workout 1: Long Brick

Bike: 2.5-3 hours steady
Transition: 5 min (practice nutrition)
Run: 45 min easy

Workout 2: Race Specific

Bike: 90 min at 70.3 intensity (75% FTP)
Transition: 3 min
Run: 30 min at half marathon pace

Workout 3: Progressive Brick

Bike: 2 hours, last 30 min at race intensity
Transition: Quick
Run: 40 min, start slow, finish at race pace

See our 70.3 training guide for complete race preparation.

Ironman Bricks

Workout 1: Long Course Adaptation

Bike: 4-5 hours at Ironman intensity
Transition: 10 min (change clothes, bathroom, eat)
Run: 60 min easy

Workout 2: Marathon Legs

Bike: 3 hours steady
Transition: 5 min
Run: 90 min at easy to moderate pace

Workout 3: Race Simulation

Bike: 4 hours at race intensity (70% FTP)
Transition: Practice full T2
Run: 45-60 min, start very easy, build

Learn more in our Ironman pacing guide.

The Art of Running Off the Bike

First 5-10 Minutes

What to expect:

• Heavy, uncoordinated legs
• Higher than normal heart rate
• Awkward stride
• Possibly disoriented

What to do:

• Start SLOWER than goal pace (30-60 sec/km slower)
• Focus on quick, light steps
• Keep cadence high (180+ steps/min)
• Don't panic—this is normal

How Long Until Legs "Come Around"

With more brick training, your adjustment time decreases significantly.

Technique Tips for Bike-to-Run

1. In final 5km of bike: Spin easy gears, high cadence
2. In transition: Jog to T2 if allowed, stay moving
3. First kilometer: Short, quick steps
4. Settle in: Gradually lengthen stride as legs adapt
5. Stay patient: Trust the legs will come around

When to Do Brick Workouts

Weekly Frequency

Best Day for Bricks

Most athletes do their brick on the weekend when they have more time. Options:

• Saturday brick: Long bike + run, Sunday rest or easy
• Sunday brick: Saturday long ride, Sunday brick
• Midweek mini-brick: Short bike + short run (30+15 min)

Timing Within Training Week

Mon: Rest/Swim
Tue: Run intervals
Wed: Bike intervals + short run (optional mini-brick)
Thu: Swim + easy run
Fri: Rest/easy swim
Sat: Long ride
Sun: BRICK (90 min bike + 30 min run)

Common Brick Mistakes

1. Going Too Hard on the Bike

Problem: Racing the bike portion Result: Poor quality run, inadequate adaptation Fix: Save energy—bricks aren't races

2. Starting Run Too Fast

Problem: Trying to hit goal pace immediately Result: Blow up, negative association Fix: Start 30-60 sec/km slower than goal

3. Too Many Bricks

Problem: Brick every week, year-round Result: Accumulated fatigue, injury risk Fix: 1 per week max, only in build phase

4. Same Brick Every Time

Problem: Always doing 60 min bike + 20 min run Result: Plateau, boredom Fix: Vary duration, intensity, focus

5. Ignoring Nutrition

Problem: Not practicing race nutrition Result: GI surprises on race day Fix: Use bricks to test race nutrition

Advanced Brick Variations

Reverse Brick (Run-Bike)

Run: 30-45 min
Transition: Quick change
Bike: 60-90 min

Purpose: Tests different muscle fatigue patterns, useful for duathlons

Double Brick

Bike: 30 min
Run: 15 min
Bike: 30 min
Run: 15 min

Purpose: Multiple transition practice, mental toughness

Swim-Bike-Run (Triple Brick)

Swim: 20-30 min
T1: Full practice
Bike: 45-60 min
T2: Full practice
Run: 20-30 min

Purpose: Complete race simulation, once or twice per season only

Progressive Intensity Brick

Bike: 90 min
- First 30 min: Zone 2
- Middle 30 min: Zone 3
- Final 30 min: Race pace
Transition: Quick
Run: 30 min at race pace

Purpose: Running on tired legs after hard bike effort

Brick Workout Nutrition

During Brick

Practice race nutrition during bricks:

• Same products you'll use on race day
• Same timing and amounts
• Note any GI issues

Post-Brick Recovery

Bricks are demanding—recover properly:

• Post-workout protein and carbs within 30 min
• Hydrate fully
• Easy day following brick day

Read our triathlon nutrition guide for complete fueling strategies.

Using the Cycling to Running Calculator

Our Cycling to Running Calculator helps you understand training equivalence. While not a direct brick planning tool, it shows how cycling volume translates to running stress—useful for managing overall training load.

Related Resources

• Triathlon Training Guide - Complete training overview
• Triathlon Transitions Guide - Master T1 and T2
• Running Off the Bike - Why brick runs feel hard
• 12-Week Olympic Training Plan - Bricks in context
• Triathlon Calculator - Plan your race time
• FTP Calculator - Set bike training zones