Brick workouts are a powerful way to bridge two disciplines in triathlon training, especially cycling into running. By blending workouts into a single session, athletes learn to manage fatigue, maintain form, and shift gears smoothly when moving from one sport to another. The key is instructional progression: start with short, low-intensity transitions and gradually increase both duration and effort, ensuring the muscle groups adapt without provoking excessive soreness. Effective brick sessions also encourage habit formation, so athletes anticipate the discomfort and build mental resilience. Over weeks, these workouts convert marginal gains into consistent race-day efficiency, lowering overall transition times and preserving power across disciplines.
A well-structured brick session begins with a cycling block that primes the glutes, hamstrings, and calves, followed by a controlled transition and a running segment at a steady, sustainable pace. The cycling portion should emphasize cadence and torque, not merely distance, so the legs learn to produce consistent power as they fatigue. During the transition, focus on quick changes in stance, breathing rhythm, and light dynamic stretching to minimize stiffness. The running segment then taxes economy and proprioception after pedaling, which is where most athletes feel the difference. Track splits and form cues to ensure you’re training the neural pathways that govern smooth, race-specific movement.
Build muscular endurance with thoughtfully timed brick blocks.
The first step in designing brick workouts is to establish clear goals for each block: adaptation, technique, or racing-specific endurance. For an adaptation-focused brick, aim for moderate volume with deliberate pedal-to-run transitions that feel manageable. Technique-oriented bricks zero in on form cues like ankle flexibility and stable hips to preserve efficient running mechanics after cycling. Endurance bricks progressively extend the running portion while maintaining a controlled cadence. It’s important to choose a cadence and pace that align with racing intentions, not merely comfortable effort. Over time, block variety strengthens neuromuscular coordination and reduces the perceived effort during real race transitions.
When selecting a weekly brick pattern, balance is essential. A typical plan might rotate between short, fast bricks and longer, steady-state bricks with different intensities. Short bricks train the nervous system to react quickly, improving turnover and transition speed. Longer bricks develop muscular endurance and the ability to sustain a rhythm after pedaling hard. Include a rest day or light activity between brick sessions to support recovery. Hydration, nutrition, and electrolyte strategies should be simulated during bricks to mimic race conditions. Tracking metrics such as transition time, run cadence, and perceived exertion helps you gauge progress and refine pacing for your next event.
Integrate brick blocks with a periodized plan for peak racing.
To foster race-specific endurance, structure bricks around the event’s common transition windows. For sprint and Olympic distances, prioritize speed through rapid transitions and efficient braking and mounting techniques, paired with short, controlled run segments. For longer races, emphasize repeating cycles of cycling harder and running on tired legs, which mirrors the fatigue patterns of a real triathlon. The training effect comes from repeated exposure to the abrupt shift from leg-heavy cycling to the need for quick turnover on the run. Include progressive overload within a safe ceiling to avoid overtraining, and monitor how your body responds to cumulative fatigue across weeks.
Equipment setup matters for brick sessions. Use your normal race gear to simulate real conditions, including your bike shoes, helmet, and run footwear. A flat, safe transition space helps you practice mounting, dismounting, and quick wardrobe changes without stalling. If possible, practice in conditions similar to race day, such as temperature and wind exposure. Video your form or enlist a coach to provide feedback on hip rotation, foot strike, and arm carriage during the run immediately after cycling. Small, repeatable adjustments add up to significant improvements in transition efficiency and mechanical economy.
Execute bricks with precision, consistency, and smart recovery.
A periodized brick approach helps you peak at the right time while minimizing burnout. In the base phase, bricks focus on technique and general endurance, with modest intensity and ample recovery. As training progresses into the build phase, increase both the duration and intensity of the cycling-to-running sequences, while maintaining sound form. Finally, during the peak phase, dial back volume slightly but retain sharp transition work and race-pace runs to lock in neuromuscular efficiency. The key is consistent progression, not abrupt jumps. Regular assessments, such as time-trial runs or short brick kickers, let you gauge readiness and decide when to taper.
Recovery is a critical lever in brick training. Schedule bricks so that the most demanding sessions follow days with lower overall stress and adequate sleep. Use soft tissue work, mobility drills, and gentle strides on off days to maintain range of motion and prevent stiffness. Nutrition matters too: replenish glycogen stores after bricks with carbohydrates and a protein-rich snack within the post-workout window. Hydration should be front-of-mind, especially on longer bricks or when practicing in warm environments. A well-timed cooldown can prevent delayed onset muscle soreness, enabling your next brick to be as productive as possible.
Fine-tune bricks with data, reflection, and steady iteration.
Transition practice benefits from deliberate choreography. Set up a simple sequence: ride, dismount, run, and then a brief pickup or tempo segment. You’ll want to normalize the order in your brain so it becomes automatic under fatigue. Use consistent cues for each stage, such as a specific cadence on the bike and a defined foot strike pattern on the run. Practicing in the same venue and with familiar equipment reduces cognitive load during race day. The objective is to make discomfort feel predictable so you can maintain form and maintain speed when fatigue starts to accumulate.
In race-specific bricks, plan several minutes of elevated effort during the cycling portion that mimic real course demands, followed by a run at a controlled but challenging pace. This approach teaches your body to carry momentum into the transition and sustain a strong running rhythm afterward. Emphasize cadence consistency and leg stiffness control during the run, as these factors often decide how smoothly you can shift gears from cycling to running. Track how your pace changes through the brick and adjust your training zones accordingly.
Data collection turns bricks into an actionable tool. Record metrics like cycling power, heart rate, transition time, and running cadence. A simple post-brick reflection, noting comfort, form, and perceived exertion, yields valuable insights for future sessions. Compare brick blocks across weeks to identify trends in endurance and efficiency. If you notice persistent drop-offs in form during the run, adjust the running load or incorporate more proprioceptive work to reestablish stability. Over weeks, the combination of data and subjective feedback drives progressive improvements in race performance and confidence.
The evergreen takeaway is that brick workouts, when thoughtfully designed and consistently integrated, unlock smoother transitions and robust race-specific endurance. Start with modest bricks, align them with your weekly plan, and gradually escalate both duration and intensity. Maintain attention to technique and recovery, because efficiency on race day is built through countless repetitions that refine form under fatigue. As you accumulate bricks over a season, you’ll notice faster transitions, steadier pacing, and the confidence that comes from knowing your body can sustain a tough effort from bike to run. This is the essence of a well-trained triathlete.
