Brick Workout
A brick workout combines two disciplines back-to-back in triathlon training, typically cycling followed by running. Learn why brick workouts matter and how to do them effectively.
Quick Answer
Brick Workout — A brick workout is a training session that combines two disciplines back-to-back, most commonly cycling immediately followed by running. The name comes from how your legs feel "like bricks" when you start running after cycling.
What is a Brick Workout?
In triathlon training, a brick workout involves transitioning directly from one sport to another without rest. The most common brick is a bike-to-run (bike/run) workout, simulating race conditions.
Why "brick"? Three theories:
- Your legs feel like bricks when running after biking
- "BRun + bIKe" = BRICK
- Building "bricks" of fitness
Regardless of origin, bricks are essential for triathlon success.
Types of Brick Workouts
Bike-Run Brick (Most Common)
| Format | Bike | Run | Purpose |
|---|---|---|---|
| Short | 30-60 min | 15-20 min | Transition adaptation |
| Moderate | 60-90 min | 30-40 min | Race simulation |
| Long | 2-4 hours | 45-60 min | Ironman prep |
| Intensity | Race pace | Race pace | Specific preparation |
Other Brick Combinations
| Brick Type | Use Case |
|---|---|
| Swim-Bike | Practice swim-to-bike transition |
| Swim-Run | Aquathlon or specific focus |
| Run-Bike | Occasionally for variety |
| Triple brick | All three in sequence |
Read our complete guide: Brick Workouts for Triathlon.
Brick workouts are integrated into structured triathlon training. Our 8-Week Sprint Triathlon Training Plan includes progressive brick sessions starting from week 2.
Why Bricks Matter
1. Transition Adaptation
Your body needs to learn to run on tired cycling legs:
| Physiological Shift | What Changes |
|---|---|
| Blood redistribution | Flow shifts to running muscles |
| Muscle recruitment | Different firing patterns |
| Heart rate | Typically higher initially |
| Cadence | Often lower initially |
2. Mental Preparation
Bricks teach you:
- What running off the bike actually feels like
- How to pace through the "brick legs" phase
- Confidence for race day
3. Practical Skills
Practice:
- T2 transitions
- Nutrition strategy
- Gear setup and changes
How to Structure Brick Workouts
Beginner Brick
| Phase | Duration | Intensity |
|---|---|---|
| Bike | 30-45 min | Moderate |
| Transition | 5 min max | Quick change |
| Run | 15-20 min | Easy pace |
Goal: Adapt to the feeling, not performance.
Intermediate Brick
| Phase | Duration | Intensity |
|---|---|---|
| Bike | 60-90 min | Race effort |
| Transition | 2-3 min | Race rehearsal |
| Run | 30-40 min | Goal race pace |
Goal: Build race-specific fitness.
Race Simulation Brick
| Phase | Duration | Intensity |
|---|---|---|
| Bike | Race distance | Race pace |
| Transition | Race speed | Practice routine |
| Run | 50-75% race distance | Slightly faster |
Goal: Rehearse race day exactly.
Brick Workout Tips
Managing "Brick Legs"
The heavy, dead-leg feeling typically:
- Peaks in first 5-10 minutes of run
- Subsides as blood redistributes
- Improves with practice
Strategies:
- Start run slower than goal pace
- Focus on cadence, not pace
- Run the first mile by effort, not speed
- Use quick transition to maintain flow
Cadence Focus
Maintain high running cadence (170+) off the bike:
- Prevents overstriding
- Keeps legs turning over
- Reduces impact when muscles are fatigued
Nutrition Considerations
| Timing | Nutrition Strategy |
|---|---|
| During bike | Practice race nutrition |
| Late in bike | Take last nutrition 15-20 min before transition |
| Start of run | Carry gel/hydration if needed |
Sample Brick Workouts
Sprint Triathlon Prep
- Bike: 40 min with 2×10 min at race effort
- Quick change
- Run: 20 min with 10 min at race pace
Olympic Distance Prep
- Bike: 75 min with final 30 min at race pace
- T2 practice
- Run: 40 min as 10 easy + 20 race pace + 10 easy
Half Ironman Prep
- Bike: 2.5-3 hours with race-paced final hour
- Quick T2
- Run: 45-60 min at half ironman pace
Brick Frequency
| Training Phase | Bricks per Week |
|---|---|
| Base | 1 (optional) |
| Build | 1-2 |
| Race-specific | 1-2 |
| Taper | 1 (short) |
Most triathletes benefit from one focused brick per week, not more.
Common Brick Mistakes
1. Starting Run Too Fast
Your legs will feel terrible initially—trust the process and start slow.
2. Too Many Bricks
Bricks are stressful. One per week is enough for most athletes.
3. Ignoring Recovery
Bricks combine training stress of two sports. Account for this in weekly planning.
4. Skipping T2 Practice
Always practice the actual transition, not just the sports.
Common Questions
How often should I do bricks?
Once per week during build phase is sufficient for most triathletes. More bricks means more fatigue without proportionally more benefit.
When should I start doing bricks?
Introduce short bricks 8-12 weeks before your race. Earlier in training, focus on building single-sport fitness.
Should bricks be race pace?
Not always. Recovery bricks (easy bike + easy run) build adaptation without excessive fatigue. Mix easy and harder bricks throughout your training.
Why do my legs feel so bad?
Normal! Blood pools in cycling muscles and must redistribute for running. This improves with practice—that's why bricks exist.