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Training glossary

Brick workout: two disciplines performed back to back

Learn what a brick workout is, when to use one and how to progress the transition without making every session race intensity.

Updated Oct 17, 2026

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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’.

Choose the brick by the question

QuestionRehearsalWhat to record
How does running off the bike feel?Familiar easy ride followed by a short easy runEffort and movement in the opening minutes
Is transition setup practical?Short bike-to-run change in a safe training areaTime, shoes, helmet and equipment problems
Does bike fueling carry into the run?A familiar longer ride and bounded transition runActual intake and gastrointestinal symptoms
Is race effort sustainable across disciplines?Occasional specific brick after a stable buildThe combined outcome and subsequent recovery

What the research supports

A small crossover study in ten trained triathletes found poorer running performance after cycling than in the isolated running test. A review of Olympic-distance transitions describes several physiological and movement responses. These sources explain why the transition deserves practice; they do not establish one ideal brick duration or prove that a weekly hard brick improves every athlete's race.

Progress the rehearsal

Prepare the route and equipment first. Keep the opening run conversational and stop if pain changes movement. Review the total load and next-day response before extending either discipline. A longer ride, longer run and harder intensity should not all be introduced in one session.

Use the 70.3 training hub to place the session in a week and the 70.3 fueling planner to check the intake arithmetic. Repeated bricks should answer a new question or consolidate a skill, not become a weekly race simulation.

Why it matters

What it changes in training

  • • It lets you rehearse the change from cycling to running.
  • • It exposes practical problems with pacing, equipment and fueling before race day.
  • • The combined session adds fatigue; it should fit the rest of the week rather than replace recovery.

Common mistakes

Common mistakes

  • • 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

For a runner already comfortable with both disciplines, finish a familiar easy ride, change shoes, then run easily for 10–15 minutes. This is an illustrative transition rehearsal, not a minimum fitness requirement.

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

What is a brick workout?

A brick combines two disciplines in sequence, usually cycling followed by running, to practise the transition and the combined demands.

How long should a first brick be?

Use a familiar easy ride and a short easy run that fits your recent training. Ten to fifteen minutes of running is an example for an athlete already comfortable with both disciplines, not a universal starting dose.

Should every brick be hard?

No. Transition setup, opening effort and fueling can often be rehearsed at easy effort. Hard race-specific bricks add substantial load and need a clear purpose and recovery.

Keep going

IRONMAN 70.3 Training Plans: 16–26 Weeks

Choose a 16–26 week IRONMAN 70.3 plan using swim, bike, run, brick, fueling, recovery and schedule readiness checks.

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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.

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How to Balance Training and Recovery: Use Next-Day Evidence

Balance training and recovery with a simple load, sleep, movement and next-day function check instead of reacting to one wearable score.

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Sources