Brick Workouts to Help Triathletes Master Triathlon Transitions

Felipe Loureiro, Mio Athlete

What is a brick workout? Bricks refer to training two different disciplines during the same workout. These workouts are an essential part of triathlon training, helping to simulate race effort with 2 combined sports (swim/run, bike/run, and/or swim/bike).

Here’s one of my favorite brick workouts — a run/bike/run brick workout that includes practicing quick transitions:

RUN: 2 miles at a very comfortable pace (60% or Mio heart rate zone 3 effort)

TRANSITION 1 (Run to Bike): Set your bike up with your shoes attached to the pedals. Use rubber bands looped between the heels and frame to hold the shoes in a horizontal position.  Once on the bike, start pedaling with your feet on top of your shoes. When you are cruising at speed, coast and slip your feet into your shoes. Keep your eyes ahead on the road, not down at your feet.

BIKE: 12 miles divided into quadrants. Bike 4 miles, focusing on high cadence (70% / heart rate zone 4 effort) + 4 miles at your race pace effort (80% / heart rate zone 4-5) + 4 miles closer to your maximum effort (heart rate zone 5 or 90% Max HR).

TRANSITION 2 (Bike to Run): As you’re returning from the bike, slip your feet out of your shoes before you reach the transition area. Practice this skill first during training and be sure to gain confidence in this skill before race day!

RUN: 2 miles at your race effort (80%) *FINISHING STRONG

Brick Workouts like this are a perfect way to prepare yourself physically and mentally for your race.

NOTES: *Set up your bike and run gears as you would for race day. Lay all of your gear out in the exact same way you are planning to race. The key is to complete your transitions as fast as possible, so remember “every second counts”. Practice and learn these valuable transition skills during your training and you’ll be sure to have smooth, fast transitions at your event. Good luck!

Have a question about brick workouts or transitions? Let me know if the comments section or send me a tweet @coachfelipe!

This post was written by noted Breakaway Training Coach, Felipe Loureiro. Felipe has been successful in triathlon at all levels – from amateur to pro – accumulating over 26 years of experience in the sport and coaching. His athletic success came as he coached others and grew his own business. He knows what it takes for you to succeed in any multisport discipline despite your busy schedule. You can find Felipe and Breakaway Training at

Compare Mio Wearables

Categories: Fitness & Endurance Training