Framework for Planning Bricks in Training Peaks

In endurance training, a brick — typically a back-to-back bike and run workout — challenges athletes to adapt to cumulative fatigue, improve transition efficiency, and simulate race-day demands. Planning bricks in Training Peaks requires a structured framework that translates sport science into practical, calendar-driven actions. This section outlines a robust framework you can apply to any event, whether you’re targeting a sprint triathlon, a marathon, or a long-distance cycling event. The framework comprises three core pillars: understanding bricks, data-driven design, and a template workflow that moves from concept to calendar-ready workouts.

First, understand bricks as an integration of modality, fatigue, and specificity. A brick should not merely stack workouts; it should sequence stresses that emulate real race conditions. When designed well, bricks improve neuromuscular efficiency, lactate clearance, cadence stability, and mental toughness. Training Peaks provides the data scaffolding to measure progress: TSS (Training Stress Score), IF (Intensified Factor), CTL/ATL/TSB health metrics, and zone-based analytics. The goal is to create predictable load patterns, monitor responses, and adjust the plan to keep the athlete progressing without overreaching.

Second, adopt a data-driven brick design. Start with target event date, power/pace zones, and recovery windows. Define brick duration (for example, a 60–90 minute bike + 15–30 minute run) and assign bespoke TSS ranges for each brick block. Use Training Peaks to tag brick workouts, document intent (e.g., “FTP extension with low cadence brick”), and track internal load (IF) against external load (TSS). A practical rule: aim for 2–4 bricks per microcycle during base and build phases, with 1-2 bricks per week as you approach peak fitness. Incorporate nutrition and transition drills within bricks to maximize transfer to race-day performance.

Third, implement a template workflow that makes bricks repeatable and adjustable. Create a brick template in Training Peaks that includes a Bike, a Run, and a Transition Drill with clear targets, recovery windows, and notes. Use the calendar to sequence bricks across weeks, insert two-factor checks (performance data and perceived exertion), and set automatic reminders for recovery. Finally, establish a review cadence: weekly data checks, biweekly plan revisions, and a mid-cycle reset if CTL deviates more than ±15 points from targets. This structure keeps bricks aligned with long-term goals and reduces last-minute uncertainty.

Visual elements and practical tips:

• Visual: a brick block diagram showing bike → transition → run sequence, with zone splits and target durations.
• Tip: always include an adaptive rest period after a brick block to consolidate training gains.
• Tip: label bricks with a concise intent (e.g., “Brick: FTP Boost + Cadence Focus”).

By anchoring bricks in a clear framework, you convert high-level goals into a repeatable, data-informed plan in Training Peaks that athletes can execute with confidence.

Understanding Bricks: Purpose, Structure, and Outcomes

Bricks are not mere back-to-back sessions; they are designed to foster transfer from fatigue to race-ready performance. The purpose is to simulate transition realism, sustain technical disciplines under fatigue, and improve overall endurance economy. Structure matters: a brick should balance load between the bike and the run, incorporate a transition, and provide measurable outcomes such as cadence stability, pace consistency, and lactate tolerance. Outcomes are seen in improved split times, faster transition execution, and steadier heart rate responses during the run after cycling blocks.

Key outcomes to track include:

• Transition efficiency: time from bike dismount to running cadence ramp-up.
• Cadence stability: maintaining target RPM/stride without drift across fatigue levels.
• Heart rate and pace coherence: smaller gaps between aerobic and race-pace ranges as bricks progress.
• Perceived exertion alignment: RPE should align with zone recommendations after adaptation.

Practical example: a 90-minute brick with 60 minutes on the bike at Zone 3–4, followed by a 20-minute transition drill and a 15-minute Zone 3 run. The objective is to preserve running form under fatigue and shorten the cadence drop during transitions.

Data-Driven Brick Design: Metrics, Zones, and TSS

Effective brick design hinges on meaningful metrics. In Training Peaks, you should anchor every brick to:

• Target zones: Zone 2–3 on endurance bricks, Zone 3–4 on tempo bricks, and occasional Zone 5 on short bursts for neuromuscular stimulus.
• Timing: specify exact durations for each segment and transitions, with built-in rest windows if necessary.
• Load balance: distribute TSS across bike, run, and transition to avoid excessive cumulative fatigue in a single limb.
• Specifically track: FTP-based power on bike, pace on run, cadence for both segments, and transition times.

Example configuration in Training Peaks: a brick block with Bike 70 minutes @ FTP+5% (Zone 3–4), Transition 5 minutes easy, Run 20 minutes @ Zone 3, Brick-specific TSS target: 490–560 for the block, with a CTL rise of 6–8 points over two weeks.

Template Workflow in Training Peaks: From Plan to Realization

To operationalize bricks, deploy a repeatable template. Steps:

1. Create a core brick template: Bike, Transition, Run, with preset zones, durations, and notes.
2. Assign a clear brick name and intent for each block (e.g., “Brick: Endurance Build + Run Form”).
3. Tag bricks as recurrent blocks in a microcycle, enabling quick duplication across weeks.
4. Link bricks to race-day goals: ensure the final brick in the cycle aligns with race-day conditions.
5. Set performance checks at the end of each brick (e.g., 5-minute FTP test, 2 km run cadence test) to validate progress.

Best practices for template use:

• Keep a separate brick library for different race profiles (sprint, Olympic, half Ironman, marathons).
• Incorporate recovery bricks after intense blocks to consolidate adaptations.
• Document subjective notes and race-specific tactics within the brick notes for quick reference during sessions.

With a solid brick template and a disciplined review process, Training Peaks becomes a living plan that evolves with performance data, not a static calendar.

Step-by-Step Process to Build Bricks in Training Peaks

Transform the brick concept into actionable workouts by following a step-by-step process. The process consists of defining objectives, breaking bricks into modular components, and validating outcomes through data. Each step includes practical actions, example numbers, and how to document decisions in Training Peaks.

Step 1: Define the Target Event and Build a Macro Schedule

Begin with the target event date and performance goal. Decide on the macro schedule: number of microcycles, overall brick density, and the optimal window for peak fitness. For a notable example, a 12-week brick block leading to a Half Ironman might include 3 microcycles of bricks, with a peak week containing two high-quality bricks and one lighter brick. Example macro targets include:

• Base phase: 6–8 weeks, 1–2 bricks per week, emphasis on zone 2–3 endurance.
• Build phase: 3–4 weeks, 2 bricks per week with occasional zone 3–4 intensity.
• Peak phase: 1–2 weeks, limited bricks to maintain freshness and optimize fuel strategies.

In Training Peaks, create a master calendar view for all bricks, align them with long runs, long rides, and rest days, and ensure your TSS targets align with the weekly CTL trajectory you’ve defined.

Step 2: Break into Bricks and Microcycles

Decompose macro blocks into bricks and microcycles. A brick microcycle might include three bricks: Bike + Transition + Run on Day 1, a lighter Brick on Day 3, and a Run-focused brick on Day 5. Each brick should have precise durations, zones, and transition drills. Examples of brick components:

• Bike: 60–90 minutes in Zone 3–4 with 2×5-minute FTP surges.
• Transition: 5–8 minutes focusing on cadence and aero posture to mimic race conditions.
• Run: 15–30 minutes in Zone 3 with form cues and cadence checks.
• Recovery brick: 30–45 minutes easy cycling or running with emphasis on mobility.

Document the rationale in the brick notes and ensure you avoid stacking two hard bricks back-to-back without adequate recovery. Use Training Peaks to copy bricks for multiple weeks while customizing the key parameters for progression.

Step 3: Validate with Data and Adjust

Evaluation is essential. Use weekly reviews to compare CTL/ATL with plan targets, analyze TSS trends, and assess subjective measures (RPE, sleep, mood). Implement a formal adjustment protocol:

• If CTL is rising too fast (≥+12 points in 2 weeks): scale down brick intensity or add recovery bricks.
• If CTL is stagnating or dropping: introduce one additional brick or increase volume by 5–10% while monitoring RPE.
• Every brick should end with a 24–48 hour rest window and a test or cadence check to validate segment integrity.

Training Peaks features to leverage include automated plan reviews, zone-based analyses, and calendar-based alerting. Use these tools to keep bricks aligned with physiological targets and race-day readiness.

Practical Applications, Case Studies, and Best Practices

Real-world application elevates theory into practice. This section presents practical case studies and a synthesis of best practices for brick planning in Training Peaks. The aim is to translate the framework into actionable strategies that teams and individual athletes can implement immediately.

Case Study: 12-Week Brick Block for a Half Ironman

Scenario: Athlete targets Half Ironman in 12 weeks. The brick framework begins with 6 weeks of base bricks, 4 weeks of build bricks, and 2 weeks of peak bricks with taper. Weekly bricks: Bike + Run bricks on Tue, Sat; a lighter brick on Thu. Metrics: CTL target rise of 8–12 points per block, TSS per brick 420–660, cadence retention goals, and transition optimization. Result: by week 12, the athlete completes a simulation brick that mirrors the cadence, RPM, and run pace of race-day conditions, with a credible baggage-free transition time. Practical tips: ensure nutrition practice within bricks, test equipment compatibility, and rehearse race-day transitions.

Case Study: 6-Week Brick Emphasis for a 70.3

Scenario: Athlete training for a 70.3 with 6-week brick emphasis. Design includes 2 bricks per week, with a long brick on Saturdays and shorter bricks midweek. Focus areas: fuel management during long bike segments, cadence stability in tired states, and efficient transitions. Data outcomes show improved average running pace after cycling blocks and a reduction in perceived exertion at equivalent paces. Best practices include pre-brick fuel rehearsals, using a gear selection strategy on climbs, and ensuring adequate sleep and nutrition strategies surrounding bricks.

Recovery, Nutrition, and Risk Management

Recovery and nutrition are non-negotiable in brick programming. Key practices:

• Nutrition practice: practice race-day fueling during bricks, including caffeine timing and carbohydrate delivery strategies.
• Recovery protocols: post-brick mobility work, hydration, and sleep goals aligned with CTL progress.
• Risk management: avoid high-density bricks when life stress is high; implement stress screens and adjust plan accordingly.

These case studies illustrate how bricks can be tailored to race profiles, while disciplined data review ensures ongoing optimization and risk mitigation.

Frequently Asked Questions

1) What exactly is a brick workout in Training Peaks?

A brick workout is a sequence that combines two disciplines in one session (e.g., bike and run) or a run immediately after a bike segment to emulate race-day fatigue and transition challenges. In Training Peaks, bricks are defined as a set of workouts with explicit durations, zone targets, TSS targets, and a transition strategy. They help athletes adapt to neuromuscular fatigue, improve transition efficiency, and test fueling under fatigue. Practical tips: label bricks clearly (e.g., “Brick: Bike-Run – Cadence Focus”), attach a specific intent, and track the transition time to measure transfer to race-day performance.

2) How do you decide brick structure for different endurance events?

Brick structure depends on event distance, terrain, and target performance. Shorter events emphasize cadence, power maintenance, and fast transitions; longer events emphasize endurance, fueling, and pace stability. In Training Peaks, start with the event distance and work backward: determine total brick duration, number of bricks per week, and the distribution of workload across bike and run segments. Use zone distribution tailored to the event; for example, sprint bricks for fast transitions, tempo bricks for Olympic-distance races, and longer endurance bricks for Half-Ironman/Full Ironman equivalents. Always incorporate a transition drill to simulate race-day posture and pacing.

3) How do you set training zones and TSS within a brick?

Set zone boundaries based on FTP, VO2max, or pace targets depending on the athlete’s testing results. Assign zones for each segment (bike, run, transition) and ensure TSS targets reflect desired adaptations. A common approach is to allocate 60–75% of brick TSS to endurance zones (lower zones) and 25–40% to tempo or threshold zones (mid-high zones) to drive specific adaptations without excessive fatigue. In Training Peaks, you can tag each brick with its zone mix and TSS window to guide execution and post-brick review.

4) How do you balance load and recovery across bricks?

Balance load by distributing TSS across the week, ensuring at least one lighter day after a high-intensity brick. Apply a progressive load pattern (increase every 2–3 weeks) and incorporate recovery bricks and complete rest days. Monitor CTL and ATL balance; aim for smooth CTL trajectories rather than sharp spikes. Use Training Peaks to set automated alerts when weekly load deviates from targets by more than ±15–20%. Recovery includes sleep, nutrition, and mobility work embedded in brick notes.

5) How do you import external workouts into Training Peaks for bricks?

You can import workouts via .TCX/.FIT files or create them manually within Training Peaks. For bricks, create a template and then duplicate it, adjusting durations, zones, and TSS as needed. If external plans exist (e.g., a coach’s plan), import the calendar and map each brick to the in-platform template to preserve consistency in zone targets and transition drills. Always verify that imported workouts align with your event date and recovery capacity.

6) How do you monitor progress and adjust bricks using data?

Monitor progress using CTL/ATL/TSB, TSS accumulation, and zone adherence. Include objective measures (pace, HR, FTP, cadence) and subjective markers (RPE, sleep, fatigue). Hold a weekly review meeting to compare predicted vs. actual loads and adjust upcoming bricks accordingly. If you notice a drift (e.g., HR drift at same pace), revise brick intervals, durations, or zone boundaries to rebalance load and ensure progression without overtraining.

7) How should bricks be scheduled around competing events and life?

Schedule bricks with life’s variability in mind. Build a flexible brick library and plan two to three weeks ahead, but keep a buffer for life events. Use adaptive bricks that can be swapped in during high-stress periods and postpone high-load bricks during peak life stress. In Training Peaks, tag bricks with a “flex” label to quickly substitute and maintain overall plan integrity.

8) What are common pitfalls and how can you avoid them?

Common pitfalls include: underestimating transition training, neglecting recovery, overloading in a single brick, and misaligning brick intensity with race phase. Avoid these by planning transitions, systematically integrating nutrition practice, ensuring rest days after hard bricks, and using data-driven adjustments. Make bricks explicit in your plan with clear intents, durations, and recovery windows to prevent drift.

9) Can bricks be adapted for beginners or non-runners?

Yes. For beginners, bricks should emphasize technical skill development, longer cool-downs, and gradual ramping of load. Use shorter brick blocks, more frequent recovery, and a focus on run-walk strategies. Non-runners can adapt bricks by substituting walking segments for running portions, increasing rest intervals, and prioritizing technique over intensity. In Training Peaks, start with low-volume bricks and gradually increase complexity as fitness improves. Always monitor RPE and sleep quality to avoid overtraining early in the cycle.