Brick Sessions

Brick Sessions — What They Are

A “brick session” combines two (or more) disciplines of a triathlon in a single workout, with little to no gap between them. Most commonly, this is cycling immediately followed by running. 

The term comes from how your legs feel switching from bike to run — often heavy and awkward, like “bricks.”

Why Brick Workouts Matter

• Helps your body adjust to transitions. Going from biking to running involves different muscle use, circulation, and movement patterns. Brick sessions train your muscles and nervous system to shift quickly and efficiently. 

• Reduces “heavy-legs” feeling over time. The first few minutes of run after a ride often feel awkward — brick workouts help you adapt so that legs recover faster and running feels smoother. 

• Prepares you for race-day conditions. Since a triathlon involves doing multiple disciplines back-to-back, bricks simulate that stress in training — helping your pacing, transitions, nutrition, and mental readiness. 

• Efficient use of training time. Instead of separate workouts that can each require setup, travel or recovery, bricks combine two disciplines — great for busy schedules. 

How to Use Brick Sessions in Training

• Start small. A typical beginner brick might be a short bike ride followed by a quick 10–20 minute jog. This is often enough to “wake up” your legs and get them used to the shift. 

• Focus on smooth transition, not speed — especially early on. The goal is familiarity and confidence, not pushing to race pace right away. 

• Use bricks regularly, but sensibly. Many triathletes include a brick session once a week during build phases. Overdoing bricks can lead to fatigue — they’re training tools, not punishment. 

• Practice transitions and gear changes. Treat the brick like a mini-race: change shoes, grab nutrition, check hydration. That way you rehearse both movement and logistics under mild fatigue. 

Why Run "Fast at First"?

Running off the bike at a slightly higher intensity helps your body adapt to the shift from cycling to running. After riding, your legs can feel heavy or uncoordinated, and starting at a stronger effort teaches your muscles and nervous system to “switch on” quickly.

After this brief higher-intensity section, easing back to Zone 2 prevents unnecessary fatigue while still giving you the key benefits of the workout. This approach helps you move through that early heaviness, then settle smoothly into a sustainable race-pace rhythm.

Important Notes

• It’s normal to feel awkward or heavy in your legs when starting a brick — that’s part of the adaptation. Don’t panic. Use the first few minutes to settle in.

• Brick sessions are not about maximal speed or effort every time. Use them to build resilience, efficiency, and race readiness more than raw performance.

• Always allow adequate recovery after a hard brick — fatigue accumulates faster when you're combining disciplines.

Copyright MyProCoach® Ltd © May 2018. All rights reserved.