Brick Sessions

Brick Workouts for Triathlon

Brick workouts—where you transition directly from a bike ride into a run—are a key part of triathlon training. They help you adapt to the feeling of running on tired legs, one of the most unique and challenging parts of a triathlon.

Why Brick Workouts Matter

The main goal of a brick session is not to exhaust yourself, but to teach your body how to transition effectively from cycling to running. It's normal for your legs to feel heavy during the first few minutes of the run; brick workouts help reduce that sensation over time.

It’s important to remember that the run portion of a brick workout doesn’t need to be long to be effective. Even a short 10–20-minute jog off the bike can be enough to simulate that transition feeling, especially if the bike session was a solid effort. The purpose is to build familiarity and confidence, not fatigue.

Why Run "Fast at First"?

Running off the bike at a higher intensity helps your body get used to transitioning from cycling to race-pace running. After a ride, your legs often feel heavy and sluggish, and practising running through that discomfort helps condition your body and mind for race day.

By dropping back to Zone 2 after a short time, you can avoid excess fatigue or injury while still gaining the benefits of simulating a realistic race scenario. This approach helps you settle into a sustainable pace without being thrown off by that initial heaviness.

Adjusting Brick Sessions to Suit You

We know athletes come from a wide range of backgrounds and ability levels. Phil’s Full and Half Distance Triathon plans typically include a longer brick run to help build confidence and race-readiness. However, if you have race experience and prefer to keep your brick runs shorter, it’s fine to cap them at around 1 hour. This can help with recovery and overall training balance.

That said, if you are new to endurance triathlon, including a longer brick on occasion can be a valuable confidence booster, especially as you're getting closer to race day and want to mentally prepare for the demands of the event.

Listen to Your Body

If you're feeling especially fatigued, sore, or mentally drained, it's okay—and often smarter—to shorten the run off the bike (to between 30 and 60 minutes). Pushing too hard when your body is overfatigued can lead to injury or burnout. Consistency and recovery matter more to your outcomes than any single session.

Brick workouts are a smart and time-efficient way to improve your triathlon performance. Whether you prefer to keep them short or go longer for peace of mind, the key is to use them purposefully and listen to your body throughout.

Learn More: The 8 Best Brick Triathlon Workouts (blog article)

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