Why Brick Workouts Matter (And How to Do Them the TriWise Way)

If you’ve ever finished a bike session feeling strong, only to start running and feel like your legs belong to someone else, you’ve experienced one of triathlon’s defining challenges.

This is exactly why brick workouts exist — and why they’re often misunderstood.

At TriWise, we see brick training not as a test of suffering, but as a tool for adaptation, durability, and race-day confidence when used correctly.

What Is a Brick Workout?

A brick workout simply means training two disciplines back-to-back, most commonly:

• Bike → Run

• Occasionally Swim → Bike

The goal isn’t to make training harder for the sake of it.

The goal is to teach your body and brain how to transition efficiently under fatigue.

Brick sessions train:

• Neuromuscular adaptation (your legs learning to run after cycling)

• Pacing discipline

• Fueling execution

• Mental calm during race-like stress

Why Brick Workouts Are Often Done Wrong

Many triathletes fall into one of two traps:

1. Doing bricks too hard

Turning every brick into a race simulation leads to:

• Excessive fatigue

• Poor recovery

• Increased injury risk

2. Avoiding bricks altogether

Skipping bricks can result in:

• Poor pacing off the bike

• Late-race fade

• Loss of confidence on race day

The truth lies in the middle — and that’s where smart structure matters.

The TriWise Approach to Brick Training

TriWise plans include brick sessions that are intentional, progressive, and athlete-specific.

Rather than asking “How hard can you go?”, we ask:

• What adaptation are we targeting this week?

• How does this brick support race performance?

• How does it fit within total training load?

Most TriWise bricks fall into one of three categories:

1. Short Transition Bricks (Skill & Feel)

Purpose: Teach your body how to transition smoothly

Example:

• Bike: 45–60 min Zone 2

• Run: 10–15 min easy Zone 2

These are low-stress, high-value sessions that build confidence without compromising recovery.

2. Durability Bricks (Fatigue Resistance)

Purpose: Maintain form and pace under moderate fatigue

Example:

• Bike: 75–90 min with steady effort

• Run: 20–30 min controlled Zone 2–3

These bricks improve late-race resilience — especially important for 70.3 and Ironman athletes.

3. Race-Specific Bricks (Precision, Not Ego)

Purpose: Practice pacing, fueling, and execution

Example:

• Bike: Final 20–30 min at race intensity

• Run: First 15–25 min at target race pace

These sessions are used sparingly and only when the athlete is ready.

How Often Should You Do Brick Workouts?

More is not better.

For most triathletes:

• 1 brick per week is sufficient

• Beginners may start with bricks every 10–14 days

• Advanced athletes use bricks strategically, not constantly

TriWise plans adjust brick frequency based on:

• Experience level

• Race distance

• Recovery capacity

• Current training phase

Brick Workouts Are About Execution, Not Exhaustion

The best brick workouts leave you thinking:

“That felt controlled.”

Not:

“I barely survived.”

When bricks are done well, race day feels familiar — not overwhelming.

Train Smarter with TriWise

Generic AI plans often overload brick sessions.

Traditional plans may use them too late or too aggressively.

TriWise blends AI-driven structure with real coaching insight to ensure every brick has a purpose — and every athlete arrives at race day confident, durable, and ready.

If you want brick workouts that actually improve performance (not just fatigue), your plan should reflect you, not a template.

Explore personalized TriWise training plans at

www.triwise.coach