Olympic Distance Brick: 45km Bike + 10km Run

Session Overview

This Olympic distance brick simulates your race-day bike-to-run transition at full effort. You’ll ride 45km at race pace, then immediately lace up for a 10km run — training your legs to adapt from cycling mechanics to running stride. Expect the first 2km of the run to feel uncomfortable — that’s the adaptation you’re chasing.

What You’ll Need

• Road or triathlon bike in good working order
• Running shoes and race kit (practice your T2 transition)
• Nutrition: 1–2 gels for the bike leg, water at T2
• GPS watch to track pace and effort

Warm-Up (20 minutes)

Ride the first 20 minutes easy at zone 2 (RPE 4–5), spinning at 85–95 rpm to loosen the legs and elevate your core temperature. Throw in 4 x 20-second high-cadence surges (100+ rpm) in the final 5 minutes to prime the neuromuscular system for race-pace effort.

Main Set

The bulk of the bike should be at Olympic distance race effort — RPE 7–8, equivalent to approximately 85–92% FTP. The run should begin at your target race pace and hold it for the full 10km, even when your legs feel like concrete.

• Bike: 25km at Olympic race pace (RPE 7–8, ~88% FTP)
• Bike: Final 5km — push to RPE 8–9, simulate race finishing effort
• T2 transition: practise racking bike, removing helmet, shoes on fast
• Run: 10km — start at target 10km run split pace, maintain to finish

Cool-Down (10 minutes)

After completing the 10km, walk for 5 minutes to bring your heart rate down, then gently jog for another 5 minutes at RPE 2–3. Stretch hip flexors, quads, and calves — the muscle groups hit hardest in an Olympic triathlon.

Coaching Notes

• Do not start the run too fast — your bike legs will feel deceptively heavy. Trust your pace and settle into a rhythm within the first kilometre.
• Practice taking on nutrition on the bike exactly as you plan on race day — same product, same timing, same bottle position.
• If this is your first long brick, reduce to a 30km bike and 5km run and build up over 3–4 sessions.
• Aim to complete this session 2–3 weeks before race day. Too close to the race risks residual fatigue.