What Is a Brick Workout and How Can It Boost Your Triathlon Performance?

If you’re new to triathlon, you’ve probably heard the term “brick workout” and wondered what it means. A brick workout combines two of the three triathlon disciplines—swim, bike, and run—in a single session, typically focusing on the bike-to-run transition. It’s a crucial part of triathlon training that helps prepare your body and mind for race day.

Why Is It Called a Brick Workout?

Some say the name comes from how your legs feel after biking and starting to run: heavy, like bricks. Others believe it refers to the idea of stacking workouts back-to-back, like building a house with bricks. Either way, it’s an essential part of triathlon training for beginners and experienced triathletes alike.

How Does a Brick Workout Help?

Triathlon transitions can be tough. Going from biking to running uses different muscle groups and can feel awkward if you’re not used to it. Brick workouts train your body to handle this shift more efficiently. Over time, they help you run smoother and faster off the bike. Remember, it never gets easier, you just get faster!

How to Do a Brick Workout

A classic brick workout involves biking for a set distance or time, immediately followed by a run. Start small, like a 20-minute bike ride followed by a 5-minute run. As you get stronger, increase the duration and intensity but by no more than 10% week on week.

For beginners, focus on finding a steady pace. For experienced athletes, add race-pace efforts to simulate competition.

When to Add Brick Workouts to Your Training

Aim to include one brick workout per week, especially during the race preparation phase of your training. This helps you adapt gradually without overtraining. Schedule them on days when you’re not doing high-intensity sessions or long endurance workouts to avoid any unnecessary stress, strain, fatigue, or risk of injury.

TriDot athletes typically include 1 “off-the-bike”, or “transition” run per week, year round and typically do so after a variety of bike sessions. It is uncommon to do complete swim-bike or swim-run brick workouts, but some athletes do if they have the facilities to allow it or if they compete in Aquabike or Aquathlon competitions (more on those in another article).

Tips for a Successful Brick Workout

• Set Up Transition: Keep your running shoes near your bike to minimize downtime between disciplines.
• Pace Yourself: Don’t go all out on the bike. Save energy for the run.
• Hydrate and Fuel: Treat your brick like a mini race and practice your nutrition plan.
• Relax your breathing: When you jump off your bike and start to run, the stress and nerves can sometimes lead to panicked or forced breathing. Use the transition time to focus on controlling your breathing so you can start the run calm and ready to perform at your best.

The Payoff on Race Day

The more brick workouts you do, the better prepared you’ll be for the bike-to-run transition. You’ll reduce the “jelly legs” feeling (or just learn to cope with it better) and feel confident in your ability to maintain speed and endurance throughout the race.

Brick workouts are a game-changer for triathletes. They help you transition like a pro and boost your overall performance. Whether you’re training for your first sprint triathlon or aiming for an IRONMAN, adding brick workouts to your routine will make a noticeable difference.