Mastering Brick Workouts for Triathlon Success
How to Incorporate Brick Workouts Effectively
Triathlons aren’t just about excelling in swimming, cycling, and running individually—they require mastering the ability to transition between them efficiently. This is where brick workouts come in. By combining two disciplines into a single session, brick workouts help triathletes adapt to the unique physiological and mental challenges of race day.
In this guide, we’ll explore why brick workouts are essential, how to structure them for maximum benefit, and strategies to improve your weakest transition for a stronger, more confident race performance.
What Are Brick Workouts?
A brick workout is a training session that combines two triathlon disciplines back-to-back, typically:
Swim-to-Bike (S/B) Transition – Adapting from horizontal swimming to an upright cycling position.
Bike-to-Run (B/R) Transition – Training your legs to adjust from cycling to running, often the most challenging transition.
These sessions help triathletes develop the muscle memory and endurance needed for a seamless transition between disciplines.
Why Brick Workouts Are Essential
Brick workouts replicate race-day conditions and prepare your body and mind for the demands of competition. Benefits include:
Reduced Transition Fatigue: The first few miles after switching sports often feel unnatural. Bricks train your body to adapt quickly.
Improved Muscle Memory: Practicing transitions repeatedly conditions your muscles to switch efficiently between movement patterns.
Better Mental Resilience: Bricks help build confidence, so you’re not caught off guard by the heavy-leg feeling after cycling or dizziness after swimming.
More Efficient Race Execution: The smoother your transitions, the more energy you conserve for the final stretch.
Identifying Your Weakest Transition
Before incorporating brick workouts, evaluate which transition—swim-to-bike or bike-to-run—poses the greatest challenge.
Struggling with Swim-to-Bike? If you feel dizzy, wobbly, or exhausted coming out of the water, focus on improving your swim endurance and practicing T1-specific exercises like running to your bike and mounting quickly.
Finding Bike-to-Run Difficult? If your legs feel heavy or stiff in the first mile of the run, prioritize short, frequent bike-to-run brick workouts to build muscle adaptation.
Structuring Effective Brick Workouts
The key to effective brick workouts is progression and specificity. Start with shorter sessions and gradually build intensity and duration.
1. Swim-to-Bike Brick (S/B)
This brick helps triathletes adjust from the swim’s upper-body focus to the lower-body demands of cycling.
Workout Example:
1,500m swim at race pace
Quick transition to cycling (minimal rest)
60-minute bike ride with a mix of steady and tempo effort
Tips:
Simulate open-water conditions if possible.
Practice running out of the water and quickly transitioning to cycling gear.
Include a short effort in aero position early in the ride to adapt to posture change.
2. Bike-to-Run Brick (B/R)
Since the bike-to-run transition is often the most challenging, frequent B/R bricks are essential for triathlon success.
Workout Example:
45-minute bike ride at moderate effort (75-85% FTP)
Quick transition to a 3-mile run at race pace
Gradually increase the run distance as fitness improves
Tips:
Focus on quick, efficient transitions—keep shoes, hydration, and nutrition readily accessible.
Train your cadence: Aim for a quick turnover (170-180 steps per minute) to ease the transition.
Start shorter and increase duration—early sessions can be as simple as a 20-minute ride followed by a 10-minute run.
Advanced Brick Workouts for Race Simulation
Once you’re comfortable with basic bricks, progress to more race-specific simulations.
Sprint/Olympic Distance Brick:
30-minute bike at race pace
5K run at goal race pace
70.3/Ironman Distance Brick:
90-minute ride with intervals
10K run at endurance pace
Brick Repeats:
3 rounds of: 15-minute bike + 1-mile run
Focus on minimizing transition time
Tips for Maximizing Brick Training
Practice Transitions Under Fatigue: Simulating race-day exhaustion helps you prepare mentally and physically.
Use Race-Day Gear: Wear the same shoes, clothing, and hydration setup you’ll use in competition.
Train in Similar Terrain: If your race has hills or technical turns, replicate them in training.
Monitor Nutrition: Dial in your hydration and fueling strategy during longer bricks to avoid race-day surprises.
Listen to Your Body: Brick workouts are demanding—schedule them on key training days and allow proper recovery.
Brick Workouts Build Race-Day Confidence
Incorporating brick workouts effectively can transform your race performance by improving transitions, reducing fatigue, and enhancing confidence. Whether swim-to-bike or bike-to-run is your weakness, structuring specific workouts will ensure a smoother, stronger race experience.
Start by identifying your weakest transition, gradually increase workout intensity, and simulate race conditions when possible. With consistent brick training, you’ll cross the finish line feeling faster, stronger, and more prepared than ever.