MY LONGEST WORKOUT EVER | 2.5+ Hour Ride into a 25 Minute Run | Time To Tri Ep. 5 - Emma Abrahamson

Aug 13, 2025

This is a quick summary of “MY LONGEST WORKOUT EVER | 2.5+ Hour Ride into a 25 Minute Run | Time To Tri Ep. 5” from Emma Abrahamson. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The workout is a 2.5‑hour endurance bike ride on hilly terrain, followed immediately by a 25‑minute run done by feel, not pace or HR.
Emma emphasizes hill training to improve climbing strength and mental toughness.
Nutrition strategy: frozen endurance energy balls, a homemade strawberry‑lemon electrolyte drink, and a BCAA/hydration powder (≈450 kcal total) to keep energy up.
She highlights the importance of daily vitamins (Ritual Essential for Women) to support recovery and overall health.
Run after the bike was surprisingly fast (≈7:30 min/mile) despite the long bike, showing the benefit of bike‑run “brick” workouts for building strength and stamina.

Workout Example:

Bike – 2.5 hours (endurance, hills)
- Ride at a comfortable, steady effort. This workout is all about building your aerobic base, so there are no structured intervals. If you’re looking to incorporate more high-intensity work on other days, you can learn more about Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. For this session, however, focus on staying in the saddle and tackling climbs.
- Fuel with a handful of frozen energy balls, sip homemade electrolyte drink (strawberries, lemon, coconut sugar, sea salt, water) and a BCAA/hydration powder. Aim for ~450 kcal total for the ride.
Run – 25 minutes
- Run by feel; start at an easy pace and let your legs guide you. The goal here is to get used to running on tired legs, not to hit a specific speed. This approach is different from the targeted pace work you’d do for a race. For example, if your goal is a faster 10K, your training would involve more specific strategies, which you can explore in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. For this brick workout, just focus on finding a rhythm.
- Use the run to practice the “brick” feeling – your legs may feel surprisingly strong after the bike.

Practical Tips:

Hill focus: Choose a hilly route even if you’re used to flat rides to build leg strength.
Fuel early: Eat oatmeal and take your vitamins before the workout.
Hydration: Homemade electrolyte drinks are easy to make and keep you hydrated.
Run by feel: After long bike rides, trust your body’s rhythm rather than strict paces.
Customize: Adjust the bike duration and run length to suit your fitness level. This long-effort workout is fantastic for building an endurance base, but your overall training plan should be balanced. For shorter, faster goals, you’ll want to incorporate different kinds of workouts. For instance, you can learn about Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to complement your endurance days. Use the Pacing app to set and track your targets for any type of workout.

Closing Note:

Give this bike‑run brick a try and see how your legs respond! Feel free to tweak the duration and pacing to suit your own fitness level in the Pacing app, and enjoy the boost in endurance and confidence. Happy training! 🚴‍♀️🏃‍♀️