If you’re new to multisport, you might have come across the term “brick workout” and wondered what the hell is that. Don’t worry! You’re not alone, and Your Multisport Buddy has got you covered.

In this article, we’ll break down the concept of brick workouts, explain why they’re called “bricks,” and provide insights into how often you should incorporate them into your training routine. Let’s dive in!

What is a brick workout?

A brick workout is a combination of two different disciplines within multisport, typically cycling and running, but occasionally swimming as well. The idea is simple yet effective: you perform one discipline immediately after another. The most common brick workout involves cycling followed by running, but some triathletes also do swim-run or swim-bike brick training formats. The sequence depends on your specific training goals and race distance.

Brick workouts serve as a crucial bridge between the individual disciplines in a triathlon, helping your body adapt to the unique demands of transitioning from one activity to another. These workouts simulate the transitions you’ll face during an actual race, preventing the strange and sometimes painful sensation of your legs turning into jelly when you hop off your bike to run.

Why is it called a brick session?

Now, you might be wondering why these workouts are called brick workouts or brick sessions. The name originates from the sensation that your legs can feel like bricks when you transition from cycling to running. Imagine those moments when you first start running after a challenging bike ride – your legs might feel heavy, stiff, and uncooperative, much like trying to run with bricks attached to your feet.

This sensation can be quite startling for beginners, but with regular brick workouts, your body adapts, and the transition becomes smoother.

How many brick workouts per week for beginners?

While brick workouts are invaluable for all triathletes, beginners, especially those getting their way into sprint triathlon distances, should initially focus on building a solid foundation and developing confidence in each discipline. 

As a beginner, aim to include one brick workout in your weekly training schedule. This workout can be a shorter session to get you accustomed to transitioning from cycling to running. The primary goal at this stage is to familiarize yourself with the unique challenges of switching between activities.

Here’s a simple beginner brick workout to get you started:

Cycling: Begin with a moderate-intensity bike ride for approximately 20-30 minutes. Focus on maintaining a comfortable pace and proper cycling form.

Transition: Quickly move from your bike to your running gear. This transition should be swift but not rushed. Take a moment to switch shoes and mentally prepare for the run.

Running: Follow up your bike ride with a 10-15 minute run at an easy pace. Focus on finding your running rhythm and allowing your legs to adapt to the different movements.

After doing your first brick workout, check out more of our brick workout examples for your next sessions.

Why brick workouts are important in triathlon training?

One of the most significant benefits of brick workouts is that they help you master any triathlon transition. Smooth and efficient transitions can make a substantial difference in your race time. Brick workouts allow you to practice your bike-to-run (T1) and swim-to-run (T2) transitions.

Additionally, brick workouts help athletes in pushing through discomfort which is essential in building mental toughness and resilience. Brick workouts are both physically and mentally challenging, especially when you feel like you’re running with bricks for your legs.

Lastly, brick workouts help your muscles adapt to these abrupt changes, reducing the risk of injury during races. Each discipline in a triathlon places different demands on your muscles. Cycling predominantly works your quadriceps and glutes, while running engages your calves and hamstrings. Incorporating training for transition between these activities helps your muscles to adapt quickly. 

Final Thoughts from Your Multisport Buddy

Brick workouts are a vital component of triathlon training, helping you prepare physically and mentally for the unique demands of multisport events. They are aptly named, given the sensation of having “bricks” for legs during transitions. Starting with one brick workout per week and gradually progressing in both duration and intensity will help you build a solid foundation for your triathlon fitness.