Brick Workout Calculator

Plan bike-to-run brick workouts with duration, intensity, and pacing targets by race distance and training phase.

Race Distance

Weeks until race

Easy run pace (min/km)

Bike FTP (watts)

Tab to move between fields

Total workout (min)

Bike duration (min)66

Run duration (min)23

Bike intensity (% FTP)82

Bike target (watts)164

Brick run pace (min/km)6.32

Pace slowdown (%)15

Bike distance (km)33

Run distance (km)3.64

Calories burned870

Bricks per week2

T2 practice (sec)120

How to Use This Calculator

Select your Race Distance (Sprint, Olympic, 70.3, or Ironman).
Enter Weeks Until Race and your Easy Run Pace in min/km.
Optionally set your Bike FTP in watts for power-based targets.
Review Total Workout Time, Bike Duration, Run Duration, and Bike Target Watts.
Use Brick Run Pace, Estimated Calories, and Recommended Bricks per Week to structure your training week.

What each input means

Race Distance: Target race distance determines workout duration ranges.
Weeks until race: Weeks remaining until your A-race. Affects workout volume and intensity.
Easy run pace (min/km): Your comfortable standalone easy run pace in minutes per kilometer.
Bike FTP (watts): Functional Threshold Power on the bike. Set to 0 if unknown.

Total workout (min): Combined bike and run duration for this brick workout.
Bike duration (min): Recommended bike leg duration.
Run duration (min): Recommended run leg duration off the bike.
Bike intensity (% FTP): Target bike intensity as percentage of FTP.
Bike target (watts): Target average watts for the bike leg.
Brick run pace (min/km): Expected run pace off the bike (slower than standalone).
Pace slowdown (%): Percentage slower than your standalone easy pace.
Bike distance (km): Estimated bike distance covered.
Run distance (km): Estimated run distance covered.
Calories burned: Approximate total calories burned during the brick.
Bricks per week: Recommended number of brick workouts per week at this training phase.
T2 practice (sec): Target transition time to practice between bike and run.

Identify Input Parameters
4 parameters
Race Distance = 2, Weeks until race = 12, Easy run pace (min/km) = 5.5, Bike FTP (watts) = 200 = 4 input(s) provided
Calculate Total workout
Total workout = bikeDurationMin + runDurationMin
89 = 89
Calculate Bike duration
Bike duration = round(bikeRange.min + (bikeRange.max - bikeRange.min) * periodFactor)
66 = 66
Calculate Run duration
Run duration = round(runRange.min + (runRange.max - runRange.min) * periodFactor)
23 = 23