Reverse Brick Training — Designing a Run-to-Bike Reverse Workout and Its Training Value

Why Train Reverse Brick?

Most people train Brick as Bike → Run, simulating the T2 transition in a race. But Reverse Brick (Run → Bike) is a severely underrated training method that solves three major problems:

1. Running opens up the legs first → the subsequent bike leg allows precise activation of the glutes and posterior chain
2. Trains cadence maintenance in a low-glycogen state → simulates late-race fatigue
3. Strengthens quadriceps endurance under extension → reduces knee stress while riding

The Physiological Mechanism of Reverse Brick

Cycling Adaptation After Running Depletion

After 30-45 minutes of running, glycogen depletion reaches approximately 40-50%, making the training effect on the bike similar to the late stages of a race. Research shows Reverse Brick can:

• Improve maximal power output under fatigue by 5-8%
• Improve cadence stability in long-distance cycling (coefficient of variation drops 12%)
• Train fat oxidation capacity (FatMax improvement)

Four Reverse Brick Workouts

Workout 1: Easy Reverse Brick (Base Phase)

Purpose: Adapt to consecutive two-discipline training

Workout 2: Tempo Reverse Brick (Build Phase)

Purpose: Train lactate tolerance across the two-discipline transition

Workout 3: FatMax Reverse Brick (Fat Burning)

Purpose: Train long-distance fat oxidation (essential for IM 226)

Workout 4: Race Specific Reverse (Peak Phase)

Purpose: Simulate late-race fatigue

Advanced Variation: Triple Brick

Advanced athletes can challenge themselves with Run → Bike → Run:

• Run 20 min @ Z2
• Bike 60 min @ FTP 75%
• Run 30 min @ Race Pace

This workout is a scaled-down version of a full 70.3 simulation, completed within 2 hours, but trains 3 transitions.

When to Add Reverse Brick?

Venue and Equipment Recommendations

Outdoor Reverse Brick

• Find a park with bike racks (e.g., riverside parks)
• Run a loop course and return to the bike
• Drawback: equipment security

Indoor Reverse Brick (Recommended)

• Treadmill + Smart Trainer
• Perfectly controllable and unaffected by weather
• Drawback: mentally monotonous (pair with Zwift or videos)

Common Mistakes

1. Running intensity too high: legs are already spent after the run, making the bike segment meaningless
2. Transition time too short: not changing clothes at all causes excessive fluid loss
3. Frequency too high: more than twice per week leads to overtraining
4. Ignoring nutrition: consume at least 30g of carbs + 300ml of water between the two disciplines

Conclusion

Reverse Brick is cycling ability training under fatigue, especially suited for IM 70.3 and 226 athletes. It is recommended to incorporate it into the weekly training plan; after 6-8 weeks, you will notice significantly more stable pacing in the late stages of a race.

Related Reading

• The Science of Brick Training — Muscle Adaptation Mechanisms and Workout Design for Bike-to-Run Transitions
• Sprint Triathlon Brick Workout Design: Building Muscle Memory for Running After Riding
• Brick Workout: The Core Workout for Triathlon Transition Training
• Triathlon Brick Training: Leg Adaptation Training Design for Running Immediately After Cycling