Brick Session
A brick session places two exercise modes back-to-back with little planned recovery. In HYROX training, it commonly pairs running with one or more race stations.
Definition
“Brick” is a coaching term widely used in triathlon for consecutive disciplines. In HYROX® preparation it can describe a run followed by a station, or several run–station blocks. The official race itself alternates eight 1 km runs with eight stations, but the rulebook does not prescribe brick training.
HYROX® Singles Rulebook 2026/27
What the evidence shows
Small studies in trained triathletes show that preceding exercise can alter subsequent running performance or coordination for some athletes. Those studies examine cycling-to-running, not HYROX® run-to-station training, and do not prove faster HYROX® transitions, improved lactate clearance, lower injury risk or a particular physiological adaptation. Direct HYROX® training trials were not identified for those claims.
Weich et al. · exercise-transition biomechanics · Olcina et al. · cycling before running
HYROX® application
A session can be used to rehearse movement standards, equipment, pacing and the practical change from running to station work. Match station distance, repetitions and load to the current division only when a race-specific rehearsal is intended. For example, current Open Singles Wall Balls use 4 kg for women and 6 kg for men, not 9 kg.
HYROX® Singles Rulebook 2026/27
How to scale it
Volume, intensity, recovery and frequency should follow training status, health, technique, other weekly load and proximity to competition. Beginners can start with shorter easy runs and reduced station volume or load, then progress if technique and recovery remain acceptable. There is no evidence-based universal rule of one or two sessions weekly, a fixed RPE, 15–30 seconds rest, a 4–6 week build or a 40–50% taper reduction.
ACSM · resistance-training prescription position stand · ACSM · exercise prescription for healthy adults
Frequently Asked Questions
Is a brick session the same as a circuit?
The terms overlap. “Brick” emphasizes consecutive modes or disciplines; “circuit” usually describes a sequence of exercises. Neither term fixes intensity, duration or recovery.
Weich et al. · exercise-transition biomechanics
Do brick sessions improve HYROX® performance?
They can provide specific practice, but the reviewed evidence does not quantify a HYROX® performance gain or prove that one format is optimal.
HYROX® Singles Rulebook 2026/27 · Weich et al. · exercise-transition biomechanics · Olcina et al. · cycling before running
How often should beginners use them?
There is no universal frequency. Start with a tolerable dose within the full program and adjust from technique, symptoms, fatigue and recovery.
ACSM · resistance-training prescription position stand · ACSM · exercise prescription for healthy adults
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Track your brick session times and transition splits with Repz to identify which run-to-station combinations need the most work.
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