5 Lunch Break Brick Workouts For Time-Crunched Triathletes

Triathlon training demands time – a lot of time, in fact. Daily swim, bike, and/or run workouts, strength training, showering, laundry, fueling, and recovering. It all takes time. And some days there’s just no way to find an hour or two for your planned training, plus the time to transform from triathlete into whatever version of yourself you normally present to the outside world.

So, in the spirit of “something is always better than nothing,” here are five lunch break brick workouts: 30-minute quick-hit workouts you can squeeze into your lunch break and still have time for a quick shower, plus some post-workout recovery fueling before heading back to the office or whatever it is that commands your time during the day.

All of these lunch break brick workouts have two common characteristics. First, they all take advantage of two training modalities, like a traditional brick incorporating running and cycling, or a non-traditional “brick” incorporating stairs and running or rowing and cycling.

Second, they all follow a similar structure – a warm-up using one training modality, then a wash-rinse-repeat pattern incorporating back-to-back intervals in each modality, followed by a brief recovery, and finally a quick cool-down.

Understanding the structure allows you to mix and match modalities across workouts based on the equipment available, or simply find your personal favorite combination.

A few notes before we begin

The workouts all use the following zones for biking and running:

Heart rate is not a recommended metric for these workouts, as it is a lagging indicator; it is unlikely to get into the desired range or fully recover within a one- or two-minute timeframe. Rate of perceived exertion (RPE) or instantaneous metrics like power and pace will more accurately define efforts during short-duration intervals and recoveries.

Lunch Break Brick Workout 1: Cycling and Running

This workout will feel most like a traditional triathlon workout, but with the added fun of the back-and-forth interval circuit. You can use a spin bike plus an indoor track or treadmill if you’re at the gym; running shoes and bike pedal cages versus clips will quicken transitions and create a near-continuous 30 minutes of work.

Warm-up (bike): 10 minutes easy, Zone 1

3 sets of intervals:

• Bike: 2 minutes, Zone 3+
• Run: 1 minute, Zone 5
• Bike: 2 minutes easy, Zone 1

Cool-down (bike): all remaining time / at least 3 minutes, Zone 1

Lunch Break Brick Workout 2: Stair Climber (or Stairs) and Running

If there’s not a good spin bike option at the gym, but there is a stair climber (or actual stairs), this combo will increase the heart rate and load up the legs before heading into a short, hard run interval – perfect for simulating running hard on tired legs.

Warm-up (run): 10 minutes easy, Zone 1

3 sets of intervals:

• Stair Climber/Stairs (both up and down!): 1 minute, RPE 7/10 (75-80 steps per minute)
• Run: 2 minutes, Zone 4
• Run: 2 minutes easy, Zone 1

Cool-down (run): all remaining time / at least 3 minutes easy, Zone 1

Lunch Break Brick Workout 3: Strength and Running

This version of the running-on-tired-legs brick requires the least equipment – perfect if you’re traveling and there’s no gym available, but need to squeeze in a quick workout.

Warm-up (run): 10 minutes easy, Zone 1

3 sets of intervals:

• Strength (focus on quick movements with light, springy landings): Set 1 – 1 minute of squat jumps; Set 2 – 1 minute of switch lunges; Set 3 – 1 minute of speed skaters
• Run: 2 minutes, Zone 4
• Run: 2 minutes easy, Zone 1

Cool-down (run): all remaining time / at least 3 minutes easy, Zone 1

Lunch Break Brick Workout 4: Rowing and Cycling

If you’re short on pool time, the rowing machine provides an excellent upper body workout – and the rowing motion specifically taxes many of the same muscles used in swimming.

Warm-up (row): 10 minutes easy, RPE 3/10 (16-20 strokes per minute)

3 sets of intervals:

• Row: 1 minute, RPE 7/10 (24-28 strokes per minute)
• Bike: 2 minutes, Zone 4
• Bike: 2 minutes easy, Zone 1

Cool-down (bike): all remaining time / at least 3 minutes easy, Zone 1

Lunch Break Brick Workout 5: Running and Cycling

This reverse brick can add some variety to your lunch break brick workout routine, and is great preparation for hills on the bike and/or run. Use a treadmill plus a spin bike, and as with the first workout option, running shoes and bike pedal cages versus clips will quicken transitions and allow for a continuous effort during the intervals.

Warm-up (run): 10 minutes easy, Zone 1

3 sets of intervals:

• Run: 1 minute at a 3-4% incline, Zone 3+ (adjust pace/speed for the incline)
• Bike: 2 minutes, Zone 4 and a cadence of 60-70rpm
• Bike: 2 minutes easy, Zone 1 and at your normal cadence

Cool-down (bike): all remaining time / at least 3 minutes easy, Zone 1 and your normal cadence