Brick Workouts: Building the Foundation for Triathlon Success

Welcome, triathletes! Are you ready to take your training to the next level? If you’re looking to enhance your performance and conquer the challenges of a triathlon, then you’ve come to the right place. In this blog post, we’ll dive into the exciting world of brick workouts – a crucial component of triathlon training. We’ll explore what brick workouts are, why they are important, and provide you with some fun and effective brick workout ideas to try. So, let’s get started!

What is a Brick Workout?

A brick workout is a training session that combines two or more disciplines of a triathlon back-to-back, simulating the race-day experience. The name “brick” comes from the sensation of having heavy, “brick-like” legs when transitioning from one activity to another. Typically, brick workouts involve cycling immediately followed by running, as these two disciplines are the most challenging to transition between during a race.

Why are Brick Workouts Important?

Brick workouts serve multiple purposes and offer numerous benefits for triathletes. Here’s why incorporating brick workouts into your training regimen is crucial:

  1. Muscle Adaptation: Brick workouts help your body adapt to the unique demands of transitioning from one discipline to another. By repeatedly practicing the bike-to-run transition, your muscles become accustomed to the change, reducing the shock on race day.
  2. Mental Preparation: Triathlons require mental toughness. Brick workouts allow you to train your mind to push through fatigue and discomfort, building mental resilience for race day.
  3. Improved Endurance: By combining different activities in a single session, brick workouts challenge your cardiovascular system and overall endurance. This helps improve your ability to sustain effort throughout the entire race.
  4. Efficient Time Management: With busy schedules, triathletes often struggle to fit in all three disciplines of swimming, cycling, and running. Brick workouts offer a time-efficient solution by allowing you to train multiple disciplines in one session.

Fun Brick Workouts to Try

Now that you understand the importance of brick workouts, let’s explore some exciting variations to spice up your training routine. Remember to warm up adequately before each workout and listen to your body to prevent injuries.

  1. The Bike-Run Combo: Start with a moderate-intensity bike ride for 30 minutes, focusing on maintaining a steady pace. Immediately transition into a 20-minute run at an easy pace. Feel the burn as you conquer the brick!
  2. Swim-Bike-Run Triplet: Begin with a 500-meter swim, pushing yourself to maintain a strong and consistent stroke. Afterward, hop onto your bike for a 45-minute ride, alternating between high-intensity intervals and recovery periods. Finish off with a 15-minute run at a comfortable pace.
  3. The Sprint Brick: For a high-intensity challenge, try this sprint-focused workout. Cycle at a vigorous pace for 10 minutes, then transition into a 5-minute fast-paced run. Repeat this sequence four times, giving it your all!

Remember, these are just a few examples to get you started. Feel free to customize and adapt the workouts based on your fitness level and goals. The key is to embrace the brick mentality and push yourself outside of your comfort zone.


Q: How often should I incorporate brick workouts into my training?
A: Aim to include at least one brick workout per week in your training plan. As race day approaches, gradually increase the frequency to two or three sessions per week.

Q: Can brick workouts be beneficial for beginners?
A: Absolutely! While brick workouts may seem intimidating, they are valuable for athletes of all levels. Beginners can start with shorter durations and lower intensities, gradually building up as their fitness improves.

Q: Are there any specific tips for transitioning between activities during a brick workout?
A: Smooth transitions are key. Practice setting up your transition area efficiently, ensuring your gear is easily accessible. Focus on maintaining good form and rhythm during the switch from one activity to another.