Brick Workout: The Core Workout for Transition Training in Triathlon

Introduction

The term “Brick” comes from “Bike-Run-Ick,” playfully referring to the feeling of legs as heavy as bricks when you start running right after getting off the bike. A brick workout combines two disciplines back-to-back and is the most sport-specific session design in triathlon. This article focuses on brick applications for Sprint-distance athletes.

The Three Main Purposes of Brick Training

1. Neuromuscular transition: muscle groups switch from pedaling to striding
2. Circulatory adaptation: blood flow distribution shifts from the quadriceps to the whole body
3. Mental rehearsal: simulating the fatigue experienced in the latter part of a race

Types of Brick Workouts

Sample Brick Workout Plan for Sprint Athletes

A typical Saturday brick during the build phase:

• Bike: 5 min warm-up + 45 min @ 85% FTP (including 3 x 5 min @ 92% FTP)
• Transition: actually rehearse the T2 course once (change shoes and head out within 90 seconds)
• Run: 5km @ race pace, with a slower first 1km to get going

Don’t Skip the Transition-Area Routine

If a brick workout doesn’t include the transition course, you lose 50% of its value. It’s recommended to do this in your own garage or at a park:

1. Set up a “transition area,” lay out a towel, and place your running shoes
2. After riding a segment, dismount at a designated point and push your bike into the area
3. Unbuckle your helmet, and take your feet out of your cycling shoes while on the bike
4. Change into running shoes, put on socks, and wear a cap
5. Start running

Do this full routine at least once a week.

Practical Tips

• Sore legs in the first week after brick workouts are normal; from the second week onward, you should see clear improvement
• Don’t go all-out on every brick; most bricks should be “moderate intensity, longer duration”
• Final brick 10 days before race day: 30 min bike + 10 min run, at race pace intensity
• Post-brick nutrition: within 30 minutes, take in a 4:1 carb-to-protein ratio to speed up muscle recovery
• If the outside of your knee (iliotibial band, ITB) tends to hurt when running after getting off the bike, check your bike fit first

Conclusion

The brick workout is the key session that separates “people who train the two disciplines separately” from “people who can actually race a triathlon.” Do it at least once a week, 60–90 minutes each time, and after 8 consecutive weeks you’ll find that the first kilometer out of the transition area no longer feels like stone but a smooth handoff. Treat the brick as the most sacred session in your weekly plan, and your Sprint results will level up through this training.

Related Reading

• Triathlon Brick Training: Leg Adaptation Design for Running Immediately After Cycling
• Olympic-Distance Brick Workout Design: Building Muscle Memory for Run-Off-the-Bike
• 70.3 Advanced Brick Workouts: From Foundation to Race Simulation
• IRONMAN Brick 6+1 Workout: The Key Session for Linking Bike and Run