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A Better Triathlon Brick Workout

  • By Courtney Baird
  • Published Nov 28, 2011
  • Updated Oct 24, 2012 at 4:08 PM UTC

A new way of doing the traditional triathlon brick workout.

Triathlons are typically won on the run. Unfortunately, the typical triathlete jumps off the bike with their legs feeling like anvils. Most try to abate this phenomenon by doing bricks—a bike ride followed immediately by a run. While the typical brick workout is indeed effective, you only switch from the bike to the run once during this workout, limiting the neuromuscular adaptation that brick workouts can provide.

With the following brick workout, you shift from the two disciplines 12 times instead of once, forcing your body to shift blood from its cycling muscles to its running muscles and then back many times over. This workout is most easily done with a trainer, but can also be done by locking your bike in your car while you run or by having a very understanding friend or significant other hold your bike for you while you run. The shorter the transition between the disciplines, the better.

The workout:

30-minute warm-up on the bike

10 minutes of running
10 minutes of cycling
10 minutes of running

10 minutes of cycling
5 minutes of running

10 minutes of cycling
5 minutes of running

10 minutes of cycling
5 minutes of running

10 minutes of cycling
5 minutes of running

20-minute cool down on the bike.

FILED UNDER: Run / Training TAGS: / / / /

Courtney Baird

Courtney Baird

Courtney Baird is the editor-in-chief of Inside Triathlon magazine.

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