Brick Strong: 10 Essential Sessions for Olympic Triathlon!
Wondering how to feel stronger and smoother during your Olympic triathlon transitions?
Brick training — combining two disciplines back-to-back — is critical for building endurance, efficiency, and mental toughness on race day.
Why Brick Training Matters for Olympic Triathlon
Olympic-distance racing demands more than just swim, bike, and run skills — it demands the ability to transition efficiently and maintain pace under fatigue.
Brick workouts train your body and mind to handle the unique demands of switching disciplines, improve your endurance under race conditions, and optimize your pacing strategies.
Structured brick sessions are a crucial component of preparing for a fast, confident race day.
These 10 key brick sessions will help you master the bike-to-run transition, sharpen your race fitness, and give you the edge you need!
10 Key Brick Workouts for Olympic Triathlon
Each session includes a bike warm-up, a run warm-up after biking, and a run cool-down for full structure and maximum effectiveness.
1. The Classic Brick (Bike → Run)
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
40 km at Olympic race pace
Transition: 5 min easy run
Run Main Set:
5 km at target race pace
Run Cool-down:
5–10 min easy jog
2. The Overload Brick
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
50 km at steady effort
Transition: 5 min easy run
Run Main Set:
8 km at moderate pace
Run Cool-down:
5–10 min easy jog
3. The Transition Repeater
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
10 km at tempo pace
Transition: 5 min easy run
Run Main Set: 2 km at race pace
Repeat:
3–4 times
Run Cool-down:
5–10 min easy jog after final repeat
4. The Speed Brick
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
30 km with 5 x 3 min hard efforts (3 min easy)
Transition: 5 min easy run
Run Main Set:
5 km with negative splits
Run Cool-down:
5–10 min easy jog
5. The Swim-Bike Brick
Swim Main Set:
1,500m continuous at race pace
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
40 km at moderate effort
Transition:
(Optional easy jog if you want to turn into a swim-bike-run triple brick)
6. The Power Brick
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
40 km with hills or big gear work
Transition: 5 min easy run
Run Main Set:
6 km at race pace
Run Cool-down:
5–10 min easy jog
7. The Brick Pyramid
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
5 km → 10 km → 15 km (progressively faster)
Transition: 5 min easy run
Run Main Set:
1 km → 2 km → 3 km (progressively faster)
Run Cool-down:
5–10 min easy jog
8. The Negative Split Brick
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
40 km (first 20 km steady, last 20 km strong)
Transition: 5 min easy run
Run Main Set:
10 km (gradually increasing pace)
Run Cool-down:
5–10 min easy jog
9. The Mental Toughness Brick
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
30 km in full race kit with race fuelling
Transition: 5 min easy run
Run Main Set:
5 km at a challenging pace
Run Cool-down:
5–10 min easy jog
10. The Race-Simulation Brick
Swim Main Set:
1,500m open water
Bike Warm-up:
10–15 min easy spin
Bike Main Set:
40 km at race intensity
Transition: 5 min easy run
Run Main Set:
10 km at target race pace
Run Cool-down:
5–10 min easy jog
Final Tips for Brick Training
Always Include Easy Warm-ups and Cool-downs: Especially after hard bricks to speed recovery.
Simulate Race Gear: Practice with race-day shoes, bike setup, and fuelling.
Balance Stress and Recovery: Bricks are demanding; make sure to follow with proper rest.
Mastering brick sessions is the gateway to stronger, faster transitions and complete Olympic triathlon performances!
FAQs About Brick Training for Olympic Triathlon
How important is the short run after the bike?
Critical! That 5-minute jog helps your body adapt quickly to running mechanics after cycling.
Can I modify the bike or run distances?
Yes — adjust slightly depending on your fitness level or race plan goals.
Should every brick session be at race pace?
No — vary intensity! Some should be easier to focus on technique and endurance.
Final Thoughts
Brick training is essential for building seamless transitions, race-day resilience, and faster finishes at Olympic triathlon.
Which brick session will you start with to take your race prep to the next level?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.