Olympic Triathlon Brick: 1500m Swim + 40km Bike Simulation

Session Overview

This is one of the most specific sessions you can do for Olympic distance triathlon preparation: a full 1500m race-distance swim immediately followed by a 40km bike ride at race effort. The transition between disciplines is where many triathletes lose time and confidence — this session trains your body and mind to handle the switch efficiently. Best done 3–5 weeks out from your target Olympic race.

What You’ll Need

• Pool access with full swim kit (costume, goggles, cap — wetsuit if open water)
• Transition bag with bike shoes, helmet, glasses, and race nutrition
• Road bike or triathlon bike with at least one full water bottle
• GPS watch for the bike leg; timing for the swim
• Pre-prepared transition area to simulate real race setup

Warm-Up (10 minutes)

Swim 400m easy as warm-up before your 1500m race effort. There is no bike warm-up — this is intentional, because in your race you also start cycling without a warm-up. The first 5km of the bike ride acts as your effective warm-up.

Main Set

Complete the full Olympic simulation back to back, with a transition period that mirrors race conditions as closely as possible.

• Swim: 1500m at race effort (RPE 7–8) — target a consistent pace throughout, not all-out
• T1 transition: exit the pool, change into bike kit, start your bike as quickly as you can (aim for under 2 minutes)
• Bike: 40km at race effort (RPE 7–7.5) — the first 5km is your warm-up zone; settle into race pace by 10km
• Nutrition: take on at least one gel or 500ml sports drink during the bike leg

Cool-Down (10 minutes)

After completing the bike, ride easily for 10 minutes to cool down before stopping. Stretch your hips, quads, and calves while your heart rate recovers. Record your swim time, T1 time, and bike time to track improvements across multiple brick sessions leading into your race.

Coaching Notes

• Your legs will feel heavy and uncoordinated for the first 5km of the bike — this is completely normal. Resist the urge to push hard in those first 10 minutes.
• Practise your exact T1 procedure: strip cap and goggles, rack wetsuit if applicable, put on helmet and glasses before touching your bike.
• Track your total session time (swim + T1 + bike) across 2–3 brick sessions to measure pre-race progress.
• Make it easier: reduce the bike to 30km, or use a turbo trainer for the bike leg so you can pause more easily.