Brick Workout Calculator

What is a brick workout?

A brick workout combines two consecutive sports, most commonly cycling followed immediately by running, to simulate the transition in a triathlon. The name 'brick' likely comes from the heavy, 'bricking' sensation in the legs when you start running after cycling — your legs feel fatigued and unresponsive for the first few minutes until they adapt to the new movement pattern.

How often should I do brick workouts?

For beginners, one brick every 10–14 days is sufficient to practice the transition feeling without accumulating too much fatigue. Intermediate triathletes typically do one brick per week in build phase. Advanced athletes may do 2+ bricks per week during peak training. Less is more — bricks are taxing and need proper recovery.

Why do my legs feel heavy when I start running after cycling?

Cycling uses primarily the quads in a non-impact, circular motion. Running requires the glutes, hip flexors, and calves to work differently, and your legs need a few minutes to 'switch over' neuromuscularly. The heavy feeling diminishes with brick training as your body learns to make the transition faster and more efficiently.

How long before a race should I do my last brick?

The last full-length brick workout should be 10–14 days before your race. In the final 10 days, you can do shorter, sharper bricks (20–30 min bike + 15–20 min run at race pace) to sharpen the neuromuscular pattern without accumulating fatigue. In the final 4–5 days, avoid bricks entirely and prioritise rest.

What are the differences between Sprint and Olympic distance bricks?

Sprint bricks (20 km bike + 5 km run) are shorter and can be done at higher intensity. Olympic distance bricks (40 km bike + 10 km run) require more pacing discipline and fuelling. The key difference is that Sprint races are often done at near-maximal effort throughout, while Olympic and longer distances require careful pacing to avoid going anaerobic on the bike before the run.