Fitness
Brick Session Carbohydrate Per Hour Target
Brick session carbohydrate per hour target sets bike and run-off fuel grams for multisport blocks—practice race-day carb rates during bricks so the gut and legs learn together.
Brick session carbohydrate per hour target sets how many grams of carbs you take during bike-plus-run blocks—often thirty to sixty grams per hour on the bike for sessions over seventy-five minutes, then a gel or drink sip at the run transition and continued fueling on the first run miles. Bricks stress the gut more than single-discipline rides because you change posture and impact loading mid-session.
Practice the same products and timing you plan on race day. Under-fueling on bricks teaches false pacing—you feel fast until the run collapses.
Common questions
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How many carbs per hour during a triathlon brick?
Many adults aim for thirty to sixty grams per hour on the bike during long bricks, then continue fueling into the first run miles. Start lower and build weekly if the gut tolerates it—never test new rates on race week.
Related terms
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