Brick Workouts Explained: 4 Essential Sessions for Triathlon Beginners

Q: How Often Should I Do Brick Workouts?

Brick workouts are usually added during the build phase of training. Frequency depends on experience, but 1 session per week is plenty for beginners.

Q: Do Brick Workouts Always Include Cycling and Running?

Most do — because bike-to-run is the hardest transition. However: Duathletes often do run/bike/run sessions Swim-to-bike bricks are also useful

When I first started triathlon training, I kept hearing the term “brick workout.”

Like most beginners, I thought:

Brick training just means doing one sport after the other.

That’s partly true — but it’s far from the whole picture.

Brick workouts are not random combinations of swim, bike, and run — they are a core part of triathlon training.

They are specific, purposeful sessions designed to prepare you for race day.

Let’s break it down properly.

What Is a Triathlon Brick Workout?

A brick workout is a training session where you complete two disciplines back-to-back, most commonly cycling followed immediately by running.

The purpose of brick training is not fitness alone — it’s adaptation.

Brick workouts teach your body and mind how it feels to:

Transition between disciplines
Use different muscle groups under fatigue
Maintain control when your legs feel heavy and uncoordinated

In short: brick workouts make race day feel familiar.

The Biggest Mistakes I Made With Brick Workouts

I made several mistakes early on — and I want to spare you from them.

My biggest mistake?

Doing brick workouts without a clear goal.

I would:

Swim for a random amount of time
Put on my running shoes
Run a few kilometers

That wasn’t effective brick training — it was just two workouts stuck together.

Brick workouts are about replicating race conditions, not piling on volume.

Why Are They Called “Brick” Workouts?

Before my first proper brick session, I didn’t understand the name.

Afterwards, I did.

Your legs don’t just feel tired — they feel like actual bricks when you start running after the bike.

That heavy, numb, awkward feeling is completely normal — and exactly what brick workouts train you to handle.

Understanding the Structure of a Brick Workout

Brick workouts usually combine two disciplines, not all three.

Bike-to-Run Brick (Most Common)

This is the classic brick workout and the most important one.

It replicates T2, the transition from bike to run — often the hardest part of a triathlon.

This is where:

Legs feel heavy
Running form feels awkward
Pace control becomes difficult

That’s why this brick matters most.

Swim-to-Bike Brick

Swim-to-bike bricks are less common, but still useful.

A simple setup:

Swim session
Immediately followed by a short bike ride (ergometer works well)

While swimming doesn’t fatigue your legs the same way cycling does, the transition still requires coordination and focus — especially when wet and slightly dizzy.

Other Brick Variations

Some athletes experiment with:

Swim-to-run bricks
Bike/run/bike/run sessions

These are not essential, but they can be useful if:

You enjoy them
They fit your race format (e.g. duathlon)

For beginners, bike-to-run bricks are more than enough.

5 Benefits of Brick Training

1. Smoother Transitions

Brick workouts are the best time to practice transitions.

Set up a mock transition area and practice:

Shoe changes
Mounting and dismounting
Staying calm under fatigue

Race day transitions should feel routine — not chaotic.

2. Practicing Race Pace

Brick workouts allow you to practice realistic race pacing.

Sprint triathlon → shorter, higher-intensity bricks
Long-distance triathlon → controlled, sub-race-distance bricks

You don’t need to simulate full race distances every time.
The goal is specific adaptation, not exhaustion.

3. Muscle Adaptation

Cycling and running stress your muscles differently.

Brick workouts help your body:

Switch muscle recruitment efficiently
Reduce injury risk
Improve running economy off the bike

4. Mental Toughness

Brick workouts teach you to keep going when it feels uncomfortable.

That skill matters on race day.

5. Confidence Before the Race

Once you’ve done brick workouts, nothing on race day feels new.

Confidence comes from familiarity.

How to Incorporate Brick Workouts into Your Training Plan

Below are beginner-friendly brick workouts for sprint triathlon training.

Build Up Gradually

If you’re new to brick workouts:

Start short
Keep intensity controlled
Increase complexity over time

There’s no rush.

Follow a Structured Training Plan

Brick workouts are most effective when placed intentionally within a training plan — usually during the build phase, closer to race day.

Focus on Transitions

Don’t rush through transitions without intention.

Brick workouts are the perfect time to:

Practice efficiency
Test gear
Identify small problems before race day

Listen to Your Body

Brick workouts are demanding.

If you feel overly fatigued or notice signs of overtraining, take extra recovery.
Fitness improves during rest — not during constant stress.

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Brick workouts to try for beginners

Bike-to-Run Brick (Beginner)

20 min bike → 10 min run
Moderate effort
Focus on smooth pacing

Swim-to-Bike Brick (Beginner)

10–15 min swim → 20 min bike
Focus on coordination and calm transitions

Sprint Triathlon Brick (Advanced Beginner)

750 m swim → 10 km bike → 5 km run
Simulates race conditions
Keep pacing controlled

Bike-Run-Bike-Run Brick

10 min bike → 5 min run → 10 min bike → 5 min run
Improves transition efficiency
Keep intensity moderate

Frequently Asked Questions

How Often Should I Do Brick Workouts?

Brick workouts are usually added during the build phase of training.
Frequency depends on experience, but 1 session per week is plenty for beginners.

Do Brick Workouts Always Include Cycling and Running?

Most do — because bike-to-run is the hardest transition.
However:
Duathletes often do run/bike/run sessions
Swim-to-bike bricks are also useful

How Can I Reduce Heavy Legs During the Run?

You can’t avoid heavy legs — but you can adapt to them.
The more brick workouts you do:
– The faster your body adjusts
– The smoother your run will feel
But keep early brick runs easy.

What Should I Wear for Brick Workouts?

Wear what you plan to race in:
– Tri suit or tri shorts
– Race shoes
– Same socks strategy
Brick workouts are also great gear tests.

Wrapping Up

Brick workouts are one of the most effective ways to prepare for race day.

They improve transitions, build confidence, and teach your body how to perform under fatigue. Used correctly, they make your first triathlon feel controlled instead of overwhelming.

Training for your first sprint triathlon? Start here:
12 First Triathlon Mistakes I’d Avoid (Beginner’s Guide)