Brick Workout Examples for Triathlon Training

In this article, we’ll provide you with brick workout examples and its benefits. These brick workouts are perfect for those starting a new training block of their sprint, Olympic, Ironman 70.3, or Ironman 140.6 training. So, lace up your running shoes, hop on your bikes, and get started!

Brick Workout Benefits

Before we get into the specifics of brick workout examples, let’s understand why they are so crucial in triathlon training.

Brick workouts improve muscle memory. 

Your body needs practice to transition smoothly from one sport to another. Brick workouts help you develop muscle memory, teaching your body to adapt efficiently and maintain proper form. Whether you’re transitioning from the bike to the run or the swim to the bike, these workouts train your muscles to remember the movements and minimize the shock to your system.

Brick sessions boost fitness and endurance. 

By combining two or more disciplines in a single session, brick workouts challenge your cardiovascular system and build the physical strength needed for a triathlon. Over time, you’ll see improvements in your stamina, core strength, and aerobic capacity.

Brick exercises develop mental toughness.

Triathlons are not just about physical strength; they test your mental fortitude too. Brick workouts provide an excellent opportunity to work on your mental toughness. When your legs feel fatigued during that run after a grueling bike ride, you’ll learn to push through discomfort and stay focused – a vital skill for race day.

Brick Workout Examples

Now that we’ve explored the benefits of brick workouts, let’s show you some brick exercise examples to do if you are training for a sprint, Olympic, Ironman 70.3, or Ironman 140.6.

Sprint Distance (1-hour bike to 20-min run)

• Start with a 1-hour bike at a steady pace 
• Swiftly transition to your running gear
• Begin a 20-min run at a comfortable pace

Olympic Distance (1.5-hour bike to 30-min run)

• Bike for 1.5 hours at a steady pace.
• Quickly transition to your running gear
• Straight into your 30-minute run at your race pace

Half-Ironman (2-hour bike to 1-hour run)

• Bike for 2 hours at a steady pace.
• Quickly transition to your running gear
• Get into your 1-hour run

Ironman (3-hour bike to 1-hour run)

• Begin with a 3-hour bike at your target pace. If you are aiming to maintain 30 kph on the bike during the race, you will cover 90 km. You can do speed progression to get your body all warmed up or maintain a steady pace.
• Swiftly transition to your running gear
• Proceed to a 1-hour run which is also at your race pace.

Final Thoughts from Your Multisport Buddy

You can do these sessions outdoors and indoors. The choice is up to you and whichever is available and convenient. When you’re doing transitions from run to bike, do them just like how you’ll do them on the race day. This way, you’ll be able to fine-tune your strategies and get the fastest transition you can on the big day. 

Lastly, your legs might feel slightly heavy in the beginning, but that’s normal during a brick workout. Whether you are planning to conquer sprint triathlon distances for the first time or haven’t trained in a while, it’s normal to feel those jelly legs. Your body will adapt to them as you progress with your triathlon training and keep incorporating brick workouts into it.