How to Incorporate Brick Workouts Into Your Training

If you’ve ever hopped off your bike and felt like your legs belonged to someone else… welcome to the world of brick workouts. 🧱🏃‍♂️

Brick workouts—typically a bike ride followed immediately by a run—are a cornerstone of triathlon training. They help prepare your body and mind for the challenge of switching disciplines, especially when your legs are screaming and your heart rate is still catching up.

The good news? You can train for that. Let’s break it down.

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🚴‍♂️🏃 What Is a Brick Workout?

A brick workout combines two disciplines back-to-back, most commonly:

• Bike → Run
• Less commonly: Swim → Bike

The name comes from how your legs feel when you start running after biking—heavy like bricks!

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💪 Why Brick Workouts Matter

• 🌀 Adaptation: Trains your neuromuscular system to switch gears efficiently
• 💓 Cardio Conditioning: Teaches your body how to regulate heart rate during transitions
• 🧠 Mental Toughness: Prepares you for the discomfort of race-day legs
• 🏁 Race Readiness: Builds confidence that you can run off the bike

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📅 How to Fit Bricks Into Your Training

Brick workouts don’t need to be super long to be effective. Start small and build from there:

Beginner Option:
➡️ 30 min bike (Zone 2) + 10 min run (easy effort)

Intermediate Option:
➡️ 60 min bike (with intervals) + 20–30 min run (build pace)

Advanced Option:
➡️ Race pace simulation: 90+ min bike + 30+ min run with structured efforts

In-season, aim for 1 brick per week—especially leading up to race day.

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🔄 Tips for Smooth Brick Sessions

✔️ Have your run gear ready before the bike
✔️ Practice transitions as part of the workout
✔️ Focus on cadence and posture during the first few minutes of the run
✔️ Don’t be discouraged if it feels rough at first—it gets better with practice!

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✅ Final Thought

Bricks aren’t glamorous, but they’re game-changing. Incorporate them consistently, and you’ll show up to race day ready to roll through transitions with confidence—and legs that actually remember how to run. 😉