Brick Session Planner
A "brick" is a bike immediately followed by a run, training your legs for the heavy "off-the-bike" feeling unique to triathlon. Pick a distance, level and goal to generate a ready-to-do session.
Bike and run at race effort to rehearse how the run off the bike actually feels — trains pacing and mindset.
Usually on the weekend long session, or one race-sim day mid-week. Leave an easy or rest day after a brick.
"Brick training" is a standard triathlon coaching concept: practising the bike and run back to back so the body adapts to the distinctive discomfort of starting to run off the bike.
- Blood is redistributed differently: after a long ride blood is pooled in the cycling muscles, and it takes a while for flow and oxygen to shift to running — so the legs feel heavy.
- Different muscle recruitment and cadence: cycling is a high-cadence, relatively fixed pedalling motion; running uses a different recruitment pattern and cadence, and the body needs a few minutes to re-coordinate.
- The first 1–2km is the hardest: nearly every triathlete feels "jelly legs" here. Regular bricks shorten the adaptation and teach you what pace this stretch should be.
- Reduces the race-day shock: trained athletes are ready mentally and physically and are not thrown off pace by the heavy legs off the bike.
Note: brick training is a widely accepted foundational triathlon concept. This page does not cite specific studies; the numbers are general coaching estimates — adjust to your own situation.