What a brick workout means
A brick workout combines two triathlon disciplines in sequence, most often cycling immediately followed by running. Its job is to rehearse the transition and answer one pacing, equipment or fueling question—not to simulate an entire race every week.
The first minutes of the run can feel unfamiliar because cycling changes the task immediately before running. Research on bike-to-run effects reports variable biomechanical and physiological responses, so no single brick format is required for every athlete.
Choose the brick by its question
| Question | Useful session | Keep controlled |
|---|---|---|
| How should the opening run feel? | ordinary ride + short easy run | first 10 minutes |
| Does the fueling plan transfer? | long ride + short race-specific run | product and timing |
| Can transition setup be simpler? | short bike + repeated transition practice | shoes, helmet, route |
| How does race effort combine? | occasional specific brick | total stress and recovery |
A first brick
Ride at a familiar easy effort, prepare the transition before starting, then run 10–20 minutes conversationally. Record how long the transition took, how the first five minutes felt, and whether any pain or equipment issue changed movement.
Add duration or race specificity only after the simple version recovers normally. The IRONMAN 70.3 training hub can place bricks in the wider build, while the 70.3 fueling planner makes nutrition assumptions explicit.
Common mistakes
- turning every brick into a race;
- running hard because the first kilometre feels awkward;
- introducing new shoes, fuel and intensity at the same time;
- extending the run when bike fatigue has already changed form;
- comparing a short transition split with an open running result.
Stop for chest pain, faintness, severe breathing difficulty, acute injury or pain that changes movement. A brick is training evidence, not a readiness diagnosis, and this page is not medical advice.