Brick Workouts: Why Every Triathlete Needs Them
The science and practice behind bike-to-run brick workouts — how to train your legs for the hardest transition in triathlon.
If you’ve ever gotten off a bike after a long ride and tried to run, you know the feeling. Your legs feel like concrete. Your stride is all wrong. Welcome to the brick workout.
What Is a Brick?
A brick workout combines two disciplines back-to-back — most commonly cycling followed immediately by running. The name supposedly comes from how your legs feel: like bricks.
Why They Matter
In a triathlon, you don’t get to rest between the bike and the run. Your body needs to learn how to switch from pedaling to running efficiently. Brick workouts train that neuromuscular adaptation.
How to Start
Begin with short bricks: 30 minutes on the bike, then a 10-minute run. The pace doesn’t matter at first — just get your legs used to the transition. Gradually increase both durations as race day approaches.
The first few minutes of every brick run will feel terrible. That’s normal. It gets better — both within the workout and over weeks of training.