Triathlon Brick Workout

Bike

45–60 minutes

• 10 min easy warm-up
• 4 × 6 min at Olympic-distance race pace
  • Recover 2 min easy between efforts
• 5–10 min easy spin before transition

Transition (T2): Aim to be running within 2–3 minutes.

Run

20–30 minutes

• First 10 min: Easy, let your legs adjust
• Next 10–15 min: Build to race pace
• Final 5 min: Easy cool-down

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Optional Swim (before the bike)

1,500–2,000m

• 300m easy warm-up
• 6 × 100m at race pace (20 sec rest)
• 4 × 50m fast with 30 sec rest
• 300m easy cool-down

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Focus

• Practice smooth transitions.
• Fuel as you would on race day.
• Hold consistent pacing rather than going all-out.
• Finish feeling like you could do one more interval.

Suitable for: Sprint or Olympic-distance triathletes. If you're training for a Half Ironman or Ironman, extend the bike to 90–180 minutes and the run to 30–60 minutes while keeping the same pacing structure.