Sports training
Brick workout for beginners: easy bike, then an easy run
Running straight after cycling feels heavy and costs more energy than running fresh: 1.6% to 11.6% more in Olympic-distance triathletes. A brick practises the change at an easy effort. Whether bricks improve the transition hasn't been tested, so treat this as getting used to it rather than a fitness secret. Keep both parts easy enough to talk in sentences, as our zone 2 guide describes.
Easy ride
- Stationary cycling10 min, very easyBeginner · Quads, Glutes, Hamstrings · 3D demoOn an exercise bike or outdoorsHarder: Air bike intervals
Steady ride
- Stationary cycling20 to 25 min, steadyBeginner · Quads, Glutes, Hamstrings · 3D demoAn effort you can talk in sentences at. Spin a little faster for the last 2 minutesHarder: Air bike intervals
Run off the bike
- Treadmill jogging10 to 15 min, easyIntermediate · Quads, Calves, Glutes · 3D demoChange calmly first: rack the bike, then take your helmet off and put your running shoes on. Run the first 5 minutes easier than feels necessary, with short, quick stepsEasier: Treadmill walkingHarder: Sprint intervals
Cool-down
- Treadmill walking3 minBeginner · Quads, Calves, Glutes · 3D demoLet your breathing settleHarder: Treadmill jogging
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoHeel downEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Half-kneeling hip flexor stretch45 s each sideBeginner · Quads, Glutes · 3D demoTuck the pelvis underHarder: Couch stretch
Tips
- Once a week or once a fortnight in the last 6 to 8 weeks before your race.
- Build your running gradually: single runs much longer than your longest of the past month went with more injuries, as our running page explains.
- On a hot day, drink to thirst and know the signs of heat exhaustion; call 999 for heatstroke.
- New to exercise, or have a heart condition, chest pain, dizziness or fainting? Check with your GP first.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the brick workout for beginners: easy bike, then an easy run take?
About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 2 of its 5 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.