Beginner Brick Session: 15km Bike + 2km Run

Session Overview

This entry-level brick session introduces beginners to running off the bike — one of the most important adaptations in triathlon training. A 15km ride followed immediately by a 2km run keeps the total session manageable while delivering the key neuromuscular change that every new triathlete needs to experience before their first race.

What You’ll Need

• Any rideable bike in working order (road, hybrid, or mountain bike)
• Helmet (mandatory while riding)
• Running shoes laid out and ready before you start — practise the T2 swap
• Water bottle (one is enough for this distance)
• Safe flat or gently rolling route for both bike and run legs

Warm-Up (5 minutes)

Begin the bike at an easy conversational pace for the first 5 minutes — this is your warm-up built into the ride. No need for a separate pre-session warm-up; simply ease in gradually at RPE 2–3.

Main Set

Ride 15km at a comfortable aerobic pace (Zone 2, RPE 4–5), then transition directly into a 2km run without stopping to rest.

• Bike (15km @ RPE 4–5): Maintain Zone 2 throughout on flat terrain. Keep it comfortable and conversational.
• T2 Transition: Rack your bike, swap helmet for running shoes, and head straight out. Time how long your transition takes — awareness builds speed over time.
• Run (2km): Your legs will feel heavy and unfamiliar for the first 400–600m — this is completely normal and expected. Slow right down if needed. The goal is completing the run, not pace.

Cool-Down (5 minutes)

Walk for 2–3 minutes after the 2km run, then stretch your quadriceps, calves, and hip flexors. These muscles carry the most stress in a bike-to-run transition and benefit most from an immediate post-session stretch.

Coaching Notes

• The “brick legs” sensation — heavy, strange running gait — is your body adapting. It diminishes noticeably after 4–6 brick sessions as your neuromuscular system learns the switch.
• Don’t focus on run pace in your first few sessions. Just complete the distance.
• Practice your T2 setup: laying out your run gear before starting makes a real difference when you’re tired and breathing hard.
• Scale up: increase the bike to 20km or the run to 3km once this session feels manageable and your legs feel normal within the first kilometre of the run.