Brick Workout Generator

A brick is a bike ride followed straight by a run, no rest between them. The point is the transition: your legs come off the saddle feeling like jelly, and you teach them to run anyway. Triathlons are won and lost in those first kilometers off the bike. The calculator above takes your race and your phase and hands you a bike duration, a run duration, and an intensity cue.

What a brick session is

You ride, you rack the bike, you run. No sitting down, no long break. The faster you move through that change, the closer the session is to race day. Feed the calculator two things and it builds the session around them.

• Race distance: Sprint, Olympic, 70.3, or Ironman. Longer races need longer bricks so the run holds up when you are already tired.
• Training phase: base, build, or peak. The phase decides how long you go and how hard.

The output is one bike block, one run block, and an effort to hold on the run. That run block is the part that matters, so do not cut it short to save the bike.

Reading the result

Each phase shapes the session differently.

• Base: longer and easy. Steady aerobic bike, then a controlled run at conversational pace. You are building the habit of running on tired legs, not racing.
• Build: race-effort blocks. The bike sits near your race intensity and the run holds race pace. This is the closest rehearsal of the day itself.
• Peak: shorter and sharp. Less total volume, run at or just under race pace, legs fresh enough to hit the speed.

Run by feel or by the number on your watch. Garmin or Apple Health will show your pace and heart rate off the bike, and the gap between your fresh run pace and your off-the-bike pace is the exact thing you are training to close.

How often to do them

Once a week in build and peak is enough. The brick is a high-stress session because it stacks two disciplines back to back, and your easy days still have to be easy. Two or three bricks a week and your recovery starts to slide. One good brick beats three rushed ones.

For pacing the run off the bike and dialing your transition, read the brick workout guide.