A brick workout pairs a bike session immediately followed by a run to adapt your legs to triathlon transitions — starting short (30 min bike + 10 min run) and extending toward race-distance proportions in peak phase.
Brick progression by distance
| Distance | Early brick | Peak brick |
|---|---|---|
| Sprint | 30 min bike + 10 min run | 45 min + 15 min race pace |
| Olympic | 60 min + 15 min | 90 min + 20 min |
| 70.3 | 2 h + 20 min | 3 h + 45 min |
| Ironman | 3 h + 30 min | 5 h + 60 min |
Pacing the run off the bike
First 5–10 min feel heavy — start 15–30 sec/mile slower than standalone run pace, then settle.
Practice race nutrition on the bike before the run segment.
Using Vo2Max
Vo2Max schedules brick sessions on days you have consecutive bike and run availability.
Related guides
Triathlon
Beginner Triathlon Training Plan
First triathlon training plan for sprint or Olympic distance. Balance swim, bike, and run across 8–12 weeks with brick workouts and open-water prep.Triathlon
Sprint Triathlon Training Plan
Sprint triathlon training plan (750 m swim, 20 km bike, 5 km run). 8-week schedule with bricks, race-pace work, and taper for sprint distance.Triathlon
Olympic Triathlon Training Plan
Olympic triathlon training plan (1.5 km swim, 40 km bike, 10 km run). 12-week periodized schedule with 8–12 hours weekly.Triathlon
Ironman 70.3 Training Plan (Half Ironman)
Half Ironman 70.3 training plan: 1.9 km swim, 90 km bike, 21 km run. 16–20 week schedule with 10–14 hours weekly and long brick sessions.
Frequently asked questions
How often should I brick?
Every 1–2 weeks in build and peak; optional in base.
Run or bike first?
Bike-then-run is standard for triathlon. Run-bike (reverse brick) is occasional for Olympic-distance leg freshness.