Olympic Triathlon Training: 10 Essential Brick Workouts
Summary:
Olympic brick training blends Zone 2, tempo and threshold efforts to prepare your body for strong run performances off the bike. These 10 essential sessions target intensities between 73–93% of max heart rate, 56–105% FTP and RPE 3–8. Each workout builds endurance, pacing control and transition speed, key elements for Olympic-distance triathlon success. Whether you're focusing on aerobic strength, race simulation or quick turnover, these bricks will help you train smarter and race faster.
Why Brick Training Matters for Olympic Triathlon
Brick training, combining two disciplines back-to-back is critical for building endurance, efficiency and mental toughness on race day. Olympic-distance racing demands more than just swim, bike and run skills, it demands the ability to transition efficiently and maintain pace under fatigue.
Brick workouts train your body and mind to handle the unique demands of switching disciplines, improve your endurance under race conditions and optimise your pacing strategies. Structured brick sessions are a crucial component of preparing for a fast, confident race day. These 10 key brick sessions will help you master the bike-to-run transition, sharpen your race fitness and give you the edge you need.
Training Zone Guidelines
This set of Olympic brick sessions blends endurance, tempo and threshold efforts.
the right training zone:
Zone 2 (Endurance):
• HR: 73–80% of max HR
• FTP: 56–75% of FTP
• RPE: 3–4Zone 3 (Tempo):
• HR: 80–87% of max HR
• FTP: 76–90% of FTP
• RPE: 5–6Zone 4 (Threshold):
• HR: 87–93% of max HR
• FTP: 91–105% of FTP
• RPE: 7–8
Use the FLJUGA Zone Calculator to determine your heart rate and power targets.
10 key brick sessions
1. Classic Olympic Brick
Purpose: Simulate race-specific pacing off the bike
Bike Warm-Up: 15 min spin
Bike Main Set: 40 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 3
Cool-Down: 10 min jog
2. High-Cadence Brick Starter
Purpose: Improve neuromuscular control and smooth bike-to-run turnover
Bike Warm-Up: 15 min spin including 3 x 1 min @ 100+ rpm
Bike Main Set: 3 x 10 min @ Zone 3 with final 2 min of each rep at 100+ rpm (3 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 3 with relaxed form focus
Cool-Down: 10 min jog
3. Short Brick Repeats
Purpose: Train back-to-back efforts with quick transitions
Bike Warm-Up: 12 min spin
Bike Main Set: 3 x 8 min @ Zone 3 (2 min spin recoveries)
Transition Jog: 10 min easy jog
Run Main Set: 3 x 5 min @ Zone 3 (90 sec jog recoveries)
Cool-Down: 10 min jog
4. Brick with Race-Pace Finish
Purpose: Practice strong finish under fatigue
Bike Warm-Up: 15 min spin
Bike Main Set: 30 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 3, 10 min @ Zone 4
Cool-Down: 10 min jog
5. Steady-State Brick
Purpose: Build aerobic durability in both disciplines
Bike Warm-Up: 15 min spin
Bike Main Set: 50 min @ Zone 2
Transition Jog: 10 min easy jog
Run Main Set: 30 min @ Zone 2
Cool-Down: 10 min jog
6. Threshold Brick Repeats
Purpose: Combine sustained Zone 4 efforts across both sports
Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 15 min @ Zone 4 (5 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 8 min @ Zone 4 (3 min jog between)
Cool-Down: 10 min jog
7. Split Brick Format
Purpose: Train transitions with multiple rounds
Bike Warm-Up: 10 min spin
Bike Main Set: 20 min @ Zone 3 (5 min easy spin recovery), 15 min @ Zone 3
Transition Jog: 5 min easy jog
Run Main Set: 10 min @ Zone 4, 10 min @ Zone 3
Cool-Down: 10 min jog
8. Brick Pyramid Session
Purpose: Vary intensity and duration for adaptation
Bike Warm-Up: 15 min spin
Bike Main Set: 10 – 15 – 20 min @ Zone 3 (3 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 5 – 7 – 10 min @ Zone 3 (90 sec jog between)
Cool-Down: 10 min jog
9. Endurance Brick Builder
Purpose: Extend volume for long aerobic conditioning
Bike Warm-Up: 15 min spin
Bike Main Set: 60 min @ Zone 2
Transition Jog: 10 min easy jog
Run Main Set: 40 min @ Zone 2
Cool-Down: 10 min jog
10. Pre-Race Brick Primer
Purpose: Sharpen race feel and transitions before race day
Bike Warm-Up: 10 min spin
Bike Main Set: 2 x 8 min @ Zone 3 + 1 min @ Zone 4 (3 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 3 + 2 x 1 min @ Zone 4 (1 min jog between)
Cool-Down: 10 min jog
Final Tips for Brick Training
Always Include Easy Warm-ups and Cool-downs: Especially after hard bricks to speed recovery.
Simulate Race Gear: Practice with race-day shoes, bike setup and fuelling.
Balance Stress and Recovery: Bricks are demanding; make sure to follow with proper rest.
Mastering brick sessions is the gateway to stronger, faster transitions and complete Olympic triathlon performances!
FAQs: Olympic Triathlon Brick Training
How important is the short run after the bike?
Critical! That 5-minute jog helps your body adapt quickly to running mechanics after cycling.
Can I modify the bike or run distances?
Yes. Adjust slightly depending on your fitness level or race plan goals.
Should every brick session be at race pace?
No. Vary intensity! Some should be easier to focus on technique and endurance.
FURTHER READING: BUILD YOUR OLYMPIC POWER
Olympic Triathlon: What Is Zone 2 / Endurance?
Olympic Triathlon: What Is Zone 3 / Tempo?
Olympic Triathlon: What Is Zone 4 / Threshold?
Olympic Triathlon: What Is Zone 5 / VO2 Max?
Olympic Triathlon Brick Sessions
Olympic Triathlon: 10 Threshold Brick Sessions
Olympic Triathlon: 10 Tempo Brick Sessions
Olympic Triathlon: Recovery Week
Olympic Triathlon: Beginner’s Guide
Final Thoughts
Brick training is absolutely essential for building seamless transitions, significantly enhancing race-day resilience and ultimately achieving faster finishes in Olympic triathlon events. By consistently practicing consecutive disciplines back-to-back, athletes develop the crucial ability to adapt quickly and effectively, maintaining strong and steady performance throughout the entire race. This focused training approach helps triathletes become more comfortable with the unique demands of switching between swimming, biking and running.
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
