Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Brick session timer
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Frequently asked questions
Why do brick sessions feel so hard?
The quadriceps adapt to the circular pedalling motion during cycling; transitioning to running requires different muscle recruitment patterns. The 'brick legs' feeling (heavy, unresponsive legs at the start of the run) diminishes with regular brick training and typically passes after 5-10 minutes of running.
How long should a typical brick session last?
A standard training brick is often 45-90 minutes total, split roughly 2:1 or 3:1 between bike and run (for example a 60-minute ride followed by a 20-minute run), with the exact split depending on which discipline and distance the athlete is training for.