Brick workouts are one of the most critical pieces of a successful triathlon training plan, especially if you're new to the sport. These unique sessions, where you combine a bike workout immediately followed by a run, help your body adapt to the challenging transition from cycling to running—a skill every triathlete must master to thrive on race day.
When I first started training for triathlons, I struggled with the infamous "jelly legs" feeling during my first attempts to run after a long bike ride. However, through consistent brick sessions, I discovered that training this transition is not just about running faster but also about feeling confident as you shift from one discipline to the next.
In this guide, we'll explore the nuts and bolts of brick workouts, from what they are to how to optimize them for triathlon success.
What You'll Learn in This Article
- What a brick workout is and why it's crucial for triathletes.
- The origins of the term "brick."
- How brick workouts help you get accustomed to transitions.
- Tips for beginners to safely and effectively start brick training.
- Strategies to measure and increase intensity in brick sessions.
- How to avoid common mistakes and build a sustainable training routine.
- Beginner-friendly brick workout ideas tailored to various triathlon distances.
- Answers to frequently asked questions about brick workouts.
What is a Brick Workout in Triathlon Training?
A brick workout is a training session where you perform two consecutive disciplines of a triathlon, typically a bike-to-run brick. The goal is to adapt your body to the specific demands of switching from the cycling phase of a triathlon to the running phase.
This transition from biking to running is often one of the toughest parts of any race day because your legs will feel heavy, your stride will feel off, and your energy might waver if you're not prepared.
If you don't do brick workouts leading up to the race, you'll be much more likely to cramp on the run.
Understanding the Origins of Brick Workouts
The term "brick" comes with several interpretations:
- Stacking workouts: the most common reason people think brick workouts are called bricks is that you're stacking workouts back-to-back
- Jelly legs: most triathletes agree that it's a nod to how your legs feel—like bricks—when you hop off the bike and start running. Studies have even proven this feeling is a common experience for triathletes.
- Brick workouts hurt: Another theory suggests that the name stems from the acronym "Bike-Run-ICK," describing the discomfort felt during the early stages of a brick session.
Regardless of their origins, brick workouts have become a cornerstone of triathlon training for one main reason: they work.
The Importance of Brick Workouts in Your Triathlon Training Plan
Brick workouts aren't just for experienced athletes tackling 70.3 half-ironmans or full Ironman 140.6 races—they're actually most critical for beginners preparing for their first sprint triathlon or duathlon. Let's break down why they're so valuable.
Brick Workouts for Beginners: Starting Slowly
If you're new to the sport, don't worry—brick workouts don't have to be daunting. Starting small is the key to building confidence and reducing the risk of overtraining. Here's how you can ease into your first brick workout:
- Start with a shorter run of 5-10 minutes after an easy bike ride.
- Focus on low-intensity aerobic effort levels to avoid cramping.
- Use your brick workouts as an opportunity to practice transitions, like changing shoes and grabbing hydration quickly.
- Plan one or two brick sessions per week in the early stages of your training plan, then build up the duration of the brick run each week.
By starting slow, you'll give your body time to get accustomed to this new type of workout while avoiding injury or burnout.
Increasing Intensity: How to Measure Effectiveness
As you progress, you can gradually increase both the length and intensity of your brick workouts. Here are some tips for tracking improvement:
- Monitor your heart rate during both the bike and run portions of your workout to get a sense of what pace is achievable for you on race day
- Track your pace during the run to see how it improves over time.
- Use a bike trainer or treadmill to control variables and focus on hitting specific race-pace targets.
- Perform as many brick runs as possible after your longest bike ride of the week to simulate race day.
How to Optimize Your Brick Workout for Triathlon Success
Common Brick Workout Mistakes and How to Avoid Them
Even seasoned athletes can make mistakes when it comes to brick training. Here are some common pitfalls to watch out for:
- Running too slow: After getting used to doing bricks workouts, a good strategy is to perform brick workouts where you're pushing the pace really fast in the first 5 minutes because you're probably going to be excited coming out of the second transition and most people run very quickly, so you might as well train your body to be prepared for that.
- Running too long off the bike: Avoid runs longer than 60 minutes during bricks because, at that point, you'll be running on tired legs with bad form, increasing the chance of getting injured. Longer runs are best saved for separate sessions.
- Ignoring nutrition: Use long brick sessions to practice your transitions and test your race day nutrition plan.
Adjusting Intensity Levels: What Works Best?
The right intensity for your brick session depends on your triathlon distance and fitness level. Follow these guidelines:
- Sprint triathlon: Focus on shorter, high-intensity brick sessions, such as a 45-minute hard bike followed by a 10–15 minute run.
- 70.3 or Ironman: Incorporate longer, moderate-intensity bricks, like a 2-hour ride at endurance effort followed by a 30-minute run at goal race pace.
- Total Beginners: Stick to low- to moderate-intensity bricks at the start to build endurance without overtaxing your body.
Brick Workouts for Beginners: Tips and Tricks
Beginner-Friendly Brick Workout Ideas
Here are examples from our MOTTIV triathlon training plans of what a main bike-brick run workout looks like four weeks away from a race for sprint triathlons, Olympic distance triathlons, 70.3 half IRONMAN triathlons, and full IRONMAN triathlons.
Triathletes should use these as a guideline and gradually build up week by week to these targets.
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Frequently Asked Questions About Brick Workouts
Q: What is a triathlon brick workout?
A: A triathlon brick workout is a specific type of training session that combines two disciplines, typically bike to run or swim to bike, in order to help you get used to the transitions and challenges of multi-sport events.
Q: Why should I incorporate bike-to-run bricks in my training?
A: Incorporating bike to run bricks helps you prepare for the tired legs that often come after cycling, allowing you to practice running off the bike and adjust to the demands of transitioning between the two disciplines.
Q: How long should a typical brick workout last?
A: A typical brick run should last anywhere from 10-60 minutes and can take place after any typical bike workout in your training plan.
Q: What should I expect during my first brick workout?
A: During your first brick workout, expect your legs to feel like lead when you start running off the bike. This is normal as your body adjusts to the demands of transitioning from one sport to another.
Q: Can strength training help improve my performance in brick workouts?
A: Not really, brick workouts are really the only way to improve your ability to run after the bike. Strength training won't really help you get from the bike to the run any easier.
Q: How often should I include brick workouts in my training plan?
A: Every athlete's training plan is unique, but it's generally recommended to include brick workouts once or twice a week after your long ride or your interval ride to help you get used to the demands of racing and improve your transition skills.
Q: What are the benefits of doing a brick workout for triathletes?
A: The benefits of a brick workout for triathletes include improving your transition efficiency, developing mental toughness, and preparing your body for the specific fatigue you'll experience during races.
Q: How can I make my brick workouts more effective?
A: To make your brick workouts more effective, you should practice starting the first five minutes really quick, and vice versa, starting the first five minutes and holding yourself back. You'll likely start the run really quickly, so you want to train to be able to do that, but you also want to practice holding yourself back when you start running, which is what you should do on race day.
Q: Is it common to feel fatigued after a brick workout?
A: Yes, it is common to feel fatigued after a brick workout, especially if you are new to them. This fatigue is a part of the training process to help your body adapt to the demands of triathlon racing.
Q: What should I do if I feel overwhelmed by brick workouts?
A: If you feel overwhelmed by brick workouts, consider scaling back the intensity or duration and consult a coach or experienced triathlete for tips. Remember, you can unsubscribe at any time from overly taxing training plans.
Conclusion
Brick workouts are one of the most effective ways to prepare for the unique demands of a triathlon. By consistently practicing this key transition, you'll not only improve your performance but also feel more confident on race day. Whether you're training for a sprint triathlon, a 70.3, or a full Ironman, incorporating bricks into your weekly routine will make you a stronger, more resilient triathlete.
If you're looking for a tailored training plan that takes the guesswork out of your preparation, consider signing up for a free personalized plan with MOTTIV. It's a great way to reach your goals and enjoy every step of the journey.
