Brick Workout

Training two disciplines back-to-back (usually bike then run) to simulate race-day fatigue.

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Understanding Brick Workout

A brick workout combines two disciplines back-to-back, most commonly cycling followed immediately by running. The name supposedly comes from how your legs feel when you start running after biking — "like bricks." It's the most triathlon-specific training session you can do.

The primary purpose is adaptation: teaching your body to run on fatigued, cycling-specific legs. The neuromuscular shift from circular pedaling to linear running impact is significant, and athletes who skip brick training often struggle with the bike-to-run transition on race day.

Brick workouts don't need to be long. A 45-minute bike followed by a 15-minute run is highly effective. The key adaptation happens in the first 10–15 minutes of running, when your body recalibrates. Many coaches recommend one brick session per week during triathlon training blocks.

Key Facts: Brick Workout

Key facts and insights about brick workout that every endurance athlete should know.

Most common brick

Most common brick: bike → run (simulating the race-day T2 transition)

The neuromuscular adaptation occurs prim

The neuromuscular adaptation occurs primarily in the first 10–15 minutes of running

One brick workout per week is sufficient

One brick workout per week is sufficient for most age-group triathletes

The name "brick" may come from the feeli

The name "brick" may come from the feeling of legs like bricks, or from combining BIke + RuCK

Pro Tips: Brick Workout

Start with short bricks (30 min bike / 10 min run) and build the run duration gradually

Focus on running form off the bike — short stride, quick cadence, upright posture

Practice your T2 routine during brick workouts: rack bike, change shoes, start running

The first mile of running always feels bad — don't panic about pace, just focus on rhythm

Frequently Asked Questions About Brick Workout

Start the run at easy pace regardless of your target race pace. Focus on getting your running legs under you. After 5–10 minutes, if the workout calls for it, you can pick up to race pace. The purpose is adaptation, not speed.

They're less common but can be valuable, especially if the swim-to-bike transition is challenging for you. A swim-bike brick helps you practice exiting the water, stripping your wetsuit, and riding when dizzy from horizontal swimming. Once per month is plenty.