Monday's Brick: 2-Hour Brick
Brick Sessions, July 27, 2026
This week's **Monday's Brick** is a proven two-hour endurance session designed to improve your bike-to-run transition while building the aerobic fitness needed for longer triathlons. You'll complete an 80-minute Level II ride followed immediately by a 40-minute Level II run, helping your body adapt to running efficiently on tired legs. In this article, you'll learn why longer brick sessions are so effective, what to focus on during the workout, common mistakes to avoid and practical coaching tips to help you get the most from every session. Whether you're training for an Olympic Distance, Half Ironman or Ironman, this is a valuable endurance workout to include in your programme.
As your triathlon goals get bigger, your brick sessions need to evolve with them.
This week's session extends the time spent on both the bike and the run, helping you build the endurance and confidence needed for longer events while continuing to improve one of the most important skills in triathlon—running well after cycling.
I've been prescribing this workout to athletes for many years because it develops aerobic endurance without the excessive fatigue that comes from high-intensity training. It's also similar in concept to the brick session featured by EventsATW, demonstrating just how valuable these workouts are for triathletes of all abilities.
Why You're Doing This Session
The purpose of today's brick is to build endurance while teaching your body to transition efficiently from cycling to running.
By extending the bike to 80 minutes and the run to 40 minutes, you're increasing your ability to maintain good running form and pacing after a longer period of cycling.
Regular sessions like this help you:
- Improve your bike-to-run transition.
- Build aerobic endurance for longer races.
- Develop confidence running on fatigued legs.
- Practise race-day pacing.
- Improve running efficiency after prolonged cycling.
Because both disciplines are completed at Level II, the emphasis is on steady, controlled endurance rather than speed.
What You Should Focus On
Ride with patience.
Keep your effort smooth and consistent throughout the bike rather than allowing the intensity to creep upwards. Imagine you're conserving energy for the run rather than trying to finish the ride as quickly as possible.
As you begin running, accept that your legs may feel heavy for the first few minutes. Concentrate on maintaining an upright posture, relaxed shoulders and a light, quick cadence until your running rhythm returns.
The goal isn't to run fast—it's to run well.
Common Mistakes to Avoid
Many athletes make this session harder than it needs to be.
The most common mistakes include:
- Riding above Level II because you feel comfortable.
- Starting the run too quickly.
- Waiting too long between the bike and run.
- Forgetting to fuel and hydrate during the ride.
- Skipping the post-session stretching.
Remember that consistency beats intensity when building endurance.
Tips for Completing This Session Successfully
Prepare your transition area before starting the ride so you can move quickly onto the run.
If you're training outdoors, carry enough nutrition and fluids to comfortably fuel the 80-minute ride. This is an excellent opportunity to practise the same hydration and fuelling strategy you'll use on race day.
Once you begin running, ignore your pace for the first five minutes. Instead, focus on running smoothly and allowing your body to adapt naturally.
Finish with 10 minutes of stretching to help promote recovery before your next key training session.
Today's Workout
2-Hour Brick
Bike
- 1 hour 20 minutes – Level II
Transition
- Move straight into the run
Run
- 40 minutes – Level II
Recovery
- 10 minutes stretching
How This Session Should Feel
This session should feel comfortably challenging rather than exhausting.
You should finish knowing you've completed a solid endurance workout while still feeling like you could continue if necessary.
If you complete the run with good posture, relaxed form and controlled breathing, you've achieved exactly what this session was designed to accomplish.
Want to Get More From Your Brick Sessions?
If you'd like to improve your bike-to-run transition and train more effectively, download my FREE Brick Session Blueprint.
Inside you'll discover:
- Smarter brick session structures.
- Better pacing strategies.
- How to run stronger off the bike.
- Sessions suitable for Sprint through to Ironman-distance athletes.
Download your free copy and start making every brick session count.