Training guide
Brick workouts: running straight off the bike
The first kilometres off the bike often feel stiff and strange. Brick workouts get your body used to the switch, so your run in the race gets going sooner.
Updated
What is a brick workout?
A brick workout is a bike session followed straight away by a run, with as short a break as possible. The run doesn't need to be long. What matters is that your legs feel the switch, and that you learn to hold the right pace even though it feels wrong at first.
How long?
- Early in the season: a short run of 10–20 minutes after a normal ride.
- Closer to the race: longer sessions where the bike and run resemble race pace.
- For half and full distance the bricks get longer, but the run is rarely as long as in the race.
Practise the transition
- Lay out shoes and kit as on race day.
- Start the run easy and let your stride come by itself.
- Practise fuel: eat and drink on the bike as you plan to in the race.
What TriQuest does
- Brick workouts go on your bike days, with the run straight after.
- The first come in the build, and the longest in the race-specific phase.
- Workouts go to your Garmin, and both parts come back to the plan.
Common questions
Common questions about brick workouts
How often should I do brick workouts?
It depends on the distance and the time you have. The plan puts them on your bike days, more often as the race gets close.
Can I ride indoors and run outdoors?
Yes. Ride on the trainer and run straight afterwards, outdoors or on a treadmill.
More about TriQuest
Training guides
Heart rate zones, tests, long runs, tapering and race fuelling.
CSS swim test
400 and 200 metres give your critical swim speed.
FTP test on the bike
A 20-minute test gives the power you train by.
Race fuelling
Carbohydrate, fluid and sodium per hour, by the race's length.
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