Olympic Triathlon: 10 Zone 4 / Threshold Run Workouts
Summary:
Zone 4 running around 87–93% of max heart rate and RPE 7–8, is your lactate threshold zone, where pace meets purpose. It’s the intensity that feels “hard, but controlled” and trains you to hold strong effort without breaking down. For Olympic triathlon, Zone 4 sessions improve pacing control, fatigue resistance and race-day sharpness. Use them once or twice a week to build confidence and speed for the 10K run leg.
Why Threshold Running in Olympic Triathlon Training
Threshold running is a critical component of Olympic-distance triathlon training. It helps you sustain a fast pace without accumulating excessive fatigue, improving your ability to hold strong on race day. These sessions target your lactate threshold, the intensity where lactate is produced at higher levels but your body is still able to clear it efficiently.Boosting endurance, efficiency, and mental toughness. Here are 10 essential threshold run sessions to incorporate into your training.
Zone 4 Run Metrics
training markers to guide your sessions:
Heart Rate: 87–93% of Max HR
RPE (Perceived Effort): 7–8 - hard but controlled
Typical Duration: 6–20 minutes per rep
Frequency: 1–2 sessions per week during your build phase
Use FLJUGA’s free Heart Rate Calculators to set your exact training zones.
These metrics reflect your threshold zone. Where your body is just below redline. It’s the zone that builds strength, pacing control and late-race resilience.
10 Threshold run sessions
1. Threshold Intervals
Purpose: Build repeatable Zone 4 efforts with short recoveries
Warm-Up: 12 min easy jog
Main Set: 4 x 6 min @ Zone 4 (90 sec jog recoveries)
Cool-Down: 10 min jog
2. Broken Threshold Blocks
Purpose: Accumulate time at threshold in manageable segments
Warm-Up: 12 min jog + strides
Main Set: 3 x (4 min + 2 min) @ Zone 4 (1 min jog between)
Cool-Down: 10 min jog
3. Long Threshold Repeats
Purpose: Increase threshold durability with longer reps
Warm-Up: 15 min jog
Main Set: 3 x 10 min @ Zone 4 (3 min jog recoveries)
Cool-Down: 10 min jog
4. Progressive Threshold Builder
Purpose: Progress from steady tempo into threshold pacing
Warm-Up: 12 min jog
Main Set: 10 min @ Zone 3, 10 min @ Zone 4
Cool-Down: 10 min jog
5. 2 km Repeats @ Threshold
Purpose: Maintain consistent pacing at threshold over distance
Warm-Up: 15 min jog + drills
Main Set: 3 x 2 km @ Zone 4 (2 min jog recoveries)
Cool-Down: 10 min jog
6. Double Threshold Session
Purpose: Build high-end aerobic tolerance with split morning/evening option
Warm-Up: 12 min jog
Main Set:
AM – 4 x 5 min @ Zone 4 (1:30 jog)
PM – 3 x 6 min @ Zone 4 (2 min jog)
Cool-Down: 10 min jog each
7. Continuous Threshold Block
Purpose: Hold Zone 4 intensity for a sustained duration
Warm-Up: 15 min jog
Main Set: 20 min continuous @ Zone 4
Cool-Down: 10 min jog
8. Short Threshold Repeats
Purpose: Sharpen pacing control and aerobic power
Warm-Up: 10 min jog + strides
Main Set: 6 x 4 min @ Zone 4 (1 min jog recoveries)
Cool-Down: 10 min jog
9. Threshold Pyramid
Purpose: Build up and back down through progressive reps
Warm-Up: 12 min jog
Main Set: 4 min – 6 min – 8 min – 6 min – 4 min @ Zone 4 (90 sec jog between each)
Cool-Down: 10 min jog
10. Threshold into Strong Finish
Purpose: Simulate late-race push with a final surge
Warm-Up: 15 min jog
Main Set: 15 min @ Zone 4, 5 min @ Zone 5
Cool-Down: 10 min jog
How to Use These Threshold Workouts
Include 1–2 threshold sessions per week depending on your overall training load.
Balance these runs with easy recovery runs, interval speed work and long aerobic sessions.
Monitor your heart rate, perceived effort or power (if using a footpod or Stryd) to stay in the correct training zone.
These workouts will help you develop the strength, pacing and mental toughness required to crush the 10K run leg of your Olympic-distance triathlon. Train smart, trust the process and race strong!
FAQ:Triathlon Run Training
How often should I run at threshold pace during triathlon training?
1–2 times per week is ideal, depending on your overall load and recovery needs.
How do I know if I’m running at threshold pace?
Threshold pace feels “hard but controlled”. You can’t speak more than a few words at a time. It’s typically around 87–93% of Max HR.
Why are threshold workouts important for triathletes?
They improve your ability to sustain a strong pace on the run leg, delay fatigue and enhance overall race performance.
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 Threshold Sessions
Olympic Triathlon: 10 Threshold Swim Sessions
Olympic Triathlon: 10 Threshold Bike Sessions
Olympic Triathlon: Recovery Week
Olympic Triathlon: Beginner’s Guide
Final Thoughts
Threshold running is the bridge between endurance and speed and mastering it is key to Olympic triathlon success. By consistently working at threshold, you’ll build the strength, pacing control and mental resilience needed to run strong when it matters most. Incorporate 1–2 of these threshold sessions into your weekly training, stay consistent with your effort and recovery, and watch your 10K performance transform. Stay focused, trust your training and get ready to unleash your best race yet.
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.
