How to Structure Your Brick Workouts for Maximum Gains
Brick workouts are a cornerstone of triathlon training, designed to prepare your body and mind for the unique demands of transitioning between disciplines. Whether you’re moving from swim to bike or bike to run, your body faces biomechanical and physiological challenges that can derail your performance if not addressed in training. Properly structured brick workouts help you master these transitions, improve endurance, and build confidence for race day. Here’s how to structure your brick sessions to maximize your gains.
What Are Brick Workouts, and Why Are They Important?
A brick workout combines two triathlon disciplines in one session, typically bike-to-run, the most challenging transition. The term "brick" is fitting—your legs often feel heavy and awkward during the first few minutes of the run, a phenomenon caused by the shift in muscle groups and mechanics. Training through this discomfort allows your body to adapt, reducing fatigue and improving efficiency on race day.
Beyond physical preparation, brick workouts also simulate race conditions, helping you fine-tune pacing, nutrition, and mental strategies. Consistently practicing transitions ensures you’re ready to perform when it matters most.
Key Principles for Effective Brick Workouts
Define Your Goal: Each brick session should have a clear purpose, whether it’s building endurance, practicing pacing, or improving transition skills.
Match Race Conditions: Tailor the intensity and duration of your workout to your target race distance. Sprint triathlons require shorter, faster bricks, while Ironman training emphasizes long, steady efforts.
Prioritize Quality Over Quantity: Brick workouts are taxing, so focus on maintaining proper form and executing the workout with intention.
Building Blocks of a Brick Workout
1. Warm-Up
Start every brick session with a proper warm-up. This should include 10–15 minutes of easy effort in the first discipline, gradually increasing intensity to prepare your muscles and cardiovascular system. Include dynamic stretches to activate key muscle groups.
2. First Discipline
The first part of the workout mimics race conditions, typically performed at or near race pace. For example, a bike segment might involve steady efforts in Zone 3–4 (tempo to threshold) to simulate race-day intensity.
3. Transition Practice
Transitions are often overlooked but critical in triathlon performance. Dedicate a few minutes to simulate your T2 (bike-to-run) routine: dismounting, changing shoes, and heading out for the run. Practicing this sequence repeatedly builds muscle memory and reduces time lost during transitions.
4. Second Discipline
The second part of the workout—usually the run—focuses on adapting to the sensation of transitioning between sports. Start at an easy pace to allow your body to adjust, then gradually build to race pace.
5. Cool-Down
End the session with 10–15 minutes of easy effort in the final discipline, followed by stretching. Cooling down aids recovery and prevents stiffness.
Examples of Structured Brick Workouts
1. Sprint Triathlon Brick
Warm-Up: 10 minutes easy cycling
Bike: 20 minutes at Zone 3–4 (race pace)
Transition: Practice bike dismount and quick gear change
Run: 15 minutes at Zone 4 (race pace), with the first 5 minutes at Zone 3 to ease into the effort
Cool-Down: 10 minutes easy jogging
Why it works: Short and intense, this workout prepares you for the high-speed demands of a sprint triathlon.
2. Olympic Distance Brick
Warm-Up: 15 minutes easy cycling
Bike: 45 minutes at Zone 3, with 3 x 5-minute intervals at Zone 4 (threshold effort)
Transition: Simulate T2 quickly and efficiently
Run: 30 minutes at Zone 3–4, with 5 x 1-minute surges at Zone 5 in the last 10 minutes
Cool-Down: 10 minutes easy jogging
Why it works: This workout balances sustained efforts with bursts of intensity, mimicking the pacing challenges of an Olympic triathlon.
3. Half Ironman Brick
Warm-Up: 20 minutes easy cycling
Bike: 2 hours at Zone 2–3, with 15 minutes at Zone 4 in the final segment
Transition: Quick gear change and mental reset for the run
Run: 45 minutes at Zone 3, with the last 10 minutes at Zone 4 (goal race pace)
Cool-Down: 10 minutes easy jogging
Why it works: This workout emphasizes endurance while preparing your body for the sustained effort of a half Ironman.
4. Ironman Brick
Warm-Up: 30 minutes easy cycling
Bike: 4 hours at Zone 2, focusing on steady power and nutrition
Transition: Efficient T2 simulation, ensuring you practice race-day nutrition adjustments
Run: 60–90 minutes at Zone 2–3, maintaining a comfortable pace to build durability
Cool-Down: 15 minutes easy jogging
Why it works: This long-duration workout develops endurance and tests your fueling strategy, critical for Ironman success.
Tips for Maximizing Brick Workouts
Practice Pacing: Use bricks to dial in your race-day pacing, ensuring you don’t overexert on the bike and compromise your run.
Refine Nutrition: Experiment with race-day fueling strategies, including hydration and energy gels, during bricks.
Train in Race Conditions: Whenever possible, replicate the terrain and weather of your target race.
Incorporate Recovery: Brick workouts are demanding, so allow ample recovery time to avoid overtraining.
Common Mistakes to Avoid
Skipping Transitions: Neglecting to practice transitions can lead to wasted time and unnecessary stress on race day.
Overdoing It: Brick workouts are meant to simulate race conditions, not replicate them. Avoid turning every brick into a race effort.
Ignoring Recovery: These sessions are taxing, so don’t stack them back-to-back with other high-intensity workouts.
Conclusion
Brick workouts are one of the most effective tools in a triathlete’s training plan, bridging the gap between individual disciplines and the unique demands of racing. By structuring your bricks with clear goals, focused effort, and proper recovery, you’ll improve your efficiency, endurance, and confidence. Practice consistently, refine your strategies, and watch as these sessions transform you into a more resilient and race-ready triathlete. On race day, when your legs feel light and transitions are seamless, you’ll know those bricks paid off.