Olympic Triathlon Brick Training: 10 Essential Sessions

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.

Use the following guidelines to stay in the right training zone:

• Zone 2 (Endurance):
  • HR: 73–80% of max HR
  • FTP: 56–75% of FTP
  • RPE: 3–4

• Zone 3 (Tempo):
  • HR: 80–87% of max HR
  • FTP: 76–90% of FTP
  • RPE: 5–6

• Zone 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: 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.

Which brick session will you start with to take your race prep to the next level?

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.