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Brick Workout Calorie Calculator

Estimate calories burned in a combined bike-and-run brick session.

How it is calculated

The tool applies the MET method to each leg separately: kcal = MET × body weight (kg) × minutes ÷ 60. The bike leg uses a fixed MET of 8.0 (vigorous cycling) and the run leg a fixed 9.8 (running at roughly 9 to 10 km/h). The total is the sum of both legs, and each figure is rounded to a whole kcal. Because both MET values are built in, there are no inputs for speed, power, pace or terrain: a hard and an easy session of the same length give the same answer. Either leg can be 0 minutes for a bike-only or run-only figure, and nothing is added for the transition. Body weight must be between 2 and 650 kg, minutes cannot be negative, and the two durations together cannot exceed 1,440 minutes (one day); otherwise there is no result.

Worked example

A 75 kg athlete rides for 60 minutes and then runs for 30 minutes. The bike leg is 8.0 × 75 × 1 hour = 600 kcal. The run leg is 9.8 × 75 × 0.5 hour = 367.5, which the tool shows as 368 kcal. Together the session is 600 + 367.5 = 967.5, shown as 968 kcal. Making the run 45 minutes instead raises the run leg to 551 kcal and the total to 1,151 kcal.

Try this example →

Common mistakes

  • Expecting the result to react to how hard you went. Only weight and minutes matter, so a fast 60 minute ride and a gentle one return the same 600 kcal for 75 kg.
  • Putting the whole session into one field. Bike and run have different built-in MET values, so enter each duration in its own field.
  • Typing hours instead of minutes. The fields are minutes, so a 1.5 hour ride is 90, not 1.5, which would count as a minute and a half.
  • Using the 9.8 run figure for a slow jog or a fast race pace. It matches about 9 to 10 km/h, so a much faster run burns more than shown and a very slow one less.
  • Treating the total as net calories above rest. MET × weight × hours counts all energy used during the workout, including what you would have burned sitting still.

About this calculator

A brick workout — bike immediately followed by a run, the combination triathletes practice to adapt to the odd leg sensation of running right off the bike — burns calories across two distinct efforts, and the MET (Metabolic Equivalent of Task) method estimates each segment separately: each segment's calories come from its MET value multiplied by body weight and time, then the two are summed for the full session. This calculator uses a fixed MET of 8.0 for the bike (vigorous cycling) and 9.8 for the run (about 9–10 km/h), so it does not adjust for your actual cycling intensity or running pace.

Triathletes and duathletes use brick-specific calorie estimates rather than a single blended number because the bike and run legs are rarely the same relative intensity — race-pace brick sessions often have a harder run split even at a slower absolute pace due to accumulated fatigue — so knowing calories per segment helps with fueling strategy for both the workout and race day. Treat the result as a typical figure for a hard session; an easier or harder session will differ.

Time on the bike, time on the run and your body weight give the calories burned in each leg of the brick session and the total for both.

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