4 Brick Workouts For Triathlon Success

When I first started with triathlon training, probably like you, I heard about the term “brick workout”.

Brick Training is the type of training where you do one sport after the other. That’s what I thought, that’s what you might be thinking as well.

But it’s more than that.

Let’s get into it.

What is a Triathlon Brick Workout?

It’s a very specific kind of training that helps make you race-day-ready.

My Mistakes

There are some mistakes that I made with brick workouts that I would really like to spare you.

It’s not just randomly doing one discipline after the other, it’s conditioning your body and mind to the circumstances of the race.

I just swam for a random amount of time, switched to my running shoes, and then ran for a few kilometers.

Which was far from optimal for the actual intent that I wanted to gain from brick training.

Mostly brick workouts are done to adapt to the changed conditions of one discipline and the other. Because you use a different set of muscles at each leg of the triathlon.

Because they are hard like bricks?

Before my first brick workout, I was pretty confused as to why they are called brick workouts.

After, I knew.

Your legs will literally feel like Bricks.

Understanding the Structure of a Brick Workout

A typical brick workout combines two disciplines, most commonly cycling and running. Here’s a breakdown of how it works:

The Bike-to-Run Brick

The most common form of a brick workout is definitely the Bike/Run Brick. Because you replicate the second transition (also called T2) of a triathlon, the most demanding part.

The Swim-to-Bike Brick

The Swim/Bike Brick is less common but can still be a good idea. Put an ergometer next to the pool and go for a short bike interval after swimming (This would be T1 then).

You don’t need your legs so much when you’re swimming as when you’re cycling, so this transition also needs some practice.

Swim-to-Bike or Bike-to-Run: The Choice is Yours

Both kinds of Bricks are very beneficial for your training. Bike/Run Bricks might be more accessible for you to do because it takes less effort to set it up.

Or any other Brick

Swim-Run Brick is not really common, but if you have fun doing it, why not?

You typically have to run to the Transition Area after you come out of the water, so perhaps you might have some benefit there with getting used to your “swim legs”.

Here are some other opinions from fellow athletes on this topic.

Benefits of Brick Training

What other benefits do I get from brick workouts?

Smooth Transition

You probably want your transitions to be as smooth and as fast as possible. Incorporating bricks into your training will help you do just that.

Your legs feel like they are about to fall off at the transitions. I mostly can’t even feel my legs when I start running after a cycle.

So that’s why we do brick workouts, to get used to that numb feeling after switching from one workout to the next.

So, your brick workouts are the perfect time to practice your transitions. Set up a mock transition area to simulate race day conditions. And try to transition as fast as possible.

Target Race Pace

Another advantage of Bricks is, that you can practice your race pace. If you’re training for an Ironman – or an Ironman 70.3, it’s definitely not a good idea to go for the full distance in one brick workout. But if you’re training for a Sprint Triathlon, there’s no harm in doing that.

Go for short bricks with high intensity for optimal race-day preparation.

Muscle Adaptation

Cycling and running use different sets of muscles. Brick workouts help your body adapt to these changes, reducing the risk of injuries and muscle fatigue.

Mental Toughness

Triathlons demand not only physical but also mental toughness. Brick workouts teach you to push through fatigue and discomfort, which is essential in endurance sports.

Confidence Building

Doing brick training can boost your confidence and make you feel more prepared for race day. You’ll know that you can handle the transition and perform well in each discipline.

How to Incorporate Brick Workouts into Your Training Plan

Now that we covered all the basics, Let’s learn how we can incorporate them into our training plan effectively. Here are some tips:

Build Up Gradually

If you’re new to brick workouts, start slowly. Begin with shorter sessions and gradually increase the duration and intensity. This will allow your body to adapt without overloading it.

Follow a Training Plan

Consider following a structured training plan that includes brick workouts. These plans are designed to help you progress steadily and reach your peak performance on race day.

Mix It Up

Variety is key in triathlon training. Incorporate different types of brick workouts to keep things interesting and fun.

Focus on Transitions

Dedicate specific training sessions to transitions. Practice moving from one sport to the next to improve your technique.

Listen to Your Body

It’s crucial to listen to your body! If you’re feeling overly fatigued or notice signs of overtraining, it’s completely okay to take the time you need to fully recover!!!

Brick workouts to try for beginners

Bike-to-Run Brick for Beginners:

Duration: 20 minutes of cycling, followed by 10 minutes of running.
How to Do It: Begin with a 20-minute bike ride at a moderate pace. Transition quickly to a 10-minute run. Focus on maintaining a comfortable pace during the run to get used to the “brick legs.”
Tips: Make sure that you have a clear area to transition, so you can change from cycling to running gear smoothly. Keep your running pace steady, even if your legs feel heavy.

Swim-to-Bike Brick for Beginners:

Duration: 10-15 minutes of swimming, followed by a 20-minute bike ride.
How to Do It: Start with a swim session in a pool or open water for 10-15 minutes. After swimming, quickly transition to cycling for a 20-minute ride on a stationary bike or your regular bike.
Tips: Practice the swim-to-bike transition to get used to the feeling of wet, transitioning to dry, and cycling. Use a towel to dry off quickly if you’re swimming in open water.

Sprint Triathlon Brick Workout:

Duration: 750m swim, 10km bike, 5km run.
How to Do It: This brick workout simulates a sprint triathlon. Begin with a 750-meter swim, then transition to a 10-kilometer bike ride, and finish with a 5-kilometer run. Ensure a smooth transition from swim to bike and from bike to run.
Tips: If you’re new to this, take your time in the transitions. Focus on maintaining a steady pace in each discipline rather than pushing too hard.

Bike-to-Run-to-Bike Brick:

Duration: 10 minutes of cycling, 5 minutes of running, 10 minutes of cycling, 5 minutes of running.
How to Do It: Start with a 10-minute bike ride, transition to a 5-minute run, hop back on the bike for another 10 minutes, and finish with a 5-minute run.
Tips: This workout helps you practice quick transitions. Keep the intensity moderate, especially in the running segments, as you adapt to the “brick” feeling.

Common Questions About Brick Workouts

To round up all the information I just gave you, here are some more common questions about brick workouts:

How Often Should I Do Brick Workouts?

Bricks are completed mainly in the build phase. As they simulate the order and pace of the race.

You can get creative when it comes to planning your bricks.

Do Brick Workouts Always Include Cycling and Running?

It is definitely the most common!

The order is usually cycling first and then running. However, Duathletes often complete Run/Bike/Run Sessions, because that is the most common sequence in their races.

You could also switch between the Workouts multiple times, for example:

Bike/Run/Bike/Run Sessions

You could also consider trying a Swim/Bike Transition if you feel like it.

How Can I Prevent Heavy Legs During the Run?

Your legs will feel heavy.

It is completely normal to have heavy legs after you go from bike to run. But the more often you do brick workouts, the more they help get your body used to the tired legs.

To have an effective brick session, don’t overdo it in the run. Go for an easy pace or maybe just a few faster intervals.

What Should I Wear During a Brick Workout?

I would advise you to dress the same way as you would on race day. So you can mimic the race conditions as closely as possible.

Put on your trisuit (or your triahtlon shorts) if you have one and wear the same shoes that you would on race day.

This will help you become very well-prepared for your race.

Can Brick Workouts Be Incorporated in Sprint Triathlon Training?

Absolutely! Using brick workouts when training for a sprint triathlon helps you feel more confident in the race. For short-distance triathlons, it is common to complete bricks that have around the same total duration as the Bike- and run sections of the race.

However, with long distances in mind, it is not advisable to plan brick units with a duration equal to that of the race. Since the recovery would take too much time!

Closing Thoughts

In conclusion, mastering brick workouts can be a game-changer in your triathlon training. These training sessions replicate race conditions, helping you prepare for the challenging transitions between disciplines.

The benefits of incorporating brick workouts into your training plan are numerous, including:

– achieving smoother transitions

– practicing your race pace

– enhancing muscle adaptation

– building mental toughness

– and boosting your confidence

When adding brick workouts to your training plan, start gradually! Especially if you’re new to them. Follow structured training plans that incorporate brick workouts and maintain variety in your sessions to keep things exciting. Dedicate specific sessions to practice transitions, as they are a crucial aspect of your triathlon performance.

Remember that listening to your body is essential. If you feel fatigued or notice signs of overtraining, don’t hesitate to take the time to recover properly!