Definition
Brick workout
A brick workout pairs two disciplines back-to-back (commonly bike then run) to practice the transition and running on ‘bike legs’.
Why it matters
What it changes in training
- • It reduces the shock of transitioning to the run under fatigue.
- • It’s a safe way to rehearse fueling and pacing under realistic conditions.
- • It builds confidence for race-day execution.
Common mistakes
How people mess it up
- • Making every brick a hard race simulation.
- • Skipping fueling practice and then blaming fitness on race day.
- • Running too fast off the bike early and blowing up later.
Example
A simple way to think about it
A simple brick: 60–90 min bike easy-to-steady + 15–25 min run easy. You’re rehearsing, not racing.
How to train it
Practical workouts
- • Start with short easy bricks, then extend duration gradually.
- • Practice a simple fueling plan on the bike so the run starts stable.
- • Use effort cues: the first 10 minutes of the run should feel controlled.
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FAQs
How often should I do bricks?
Often once per week in build/peak phases, and easier bricks earlier. Quality matters more than frequency.
Should bricks be hard?
Not always. Many bricks should be controlled rehearsal; save hard simulations for specific points in the build.
What’s the key to a good brick?
Conservative early pacing on the run plus a fueling plan you practiced on the bike.
Keep going
Ironman 70.3 Fueling Planner (Bike + Run Totals)
Compute totals for carbs, sodium, and fluids from your bike/run durations and hourly targets — then practice in training.
24-Week Ironman 70.3 Training Plan
A 24-week 70.3 training plan with week-by-week structure, bricks, adaptation rules, and built-in fueling tools. Variations are included on one page.