Olympic Triathlon: 10 Zone 4 / Threshold Brick Workouts
Summary:
Threshold brick sessions combine high-effort bike and run work to develop race-day strength, pacing and endurance for Olympic-distance triathlon. Targeting 87–93% of max heart rate or 91–105% of FTP, these workouts help you sustain strong output under fatigue and sharpen your transitions. With 10 structured sessions designed to build control, speed and resilience, this guide will help you train smarter and race harder.
What Is a Threshold Brick Session for Olympic Triathlon?
Threshold brick sessions are crucial for Olympic triathlon success. These workouts focus on training your body to sustain high-intensity efforts just below at threshold, where you can push hard but still maintain control.
Threshold bricks improve your ability to manage fatigue across both the bike and run while holding efficient form and pacing. Over time, they enhance your ability to stay strong during fast transitions, execute smart pacing strategies and maintain focus under pressure, key to unlocking peak performance on race day. In this post, you’ll find 10 focused threshold brick sessions designed to build sustained speed, control, and race-specific endurance for Olympic-distance triathlon performance.
Threshold Intensity Guidelines
Threshold efforts sit just below your redline — tough, controlled and sustainable. These sessions target the intensity where your body can still clear lactate, building resilience, improving efficiency and sharpening pace control for Olympic-distance triathlon racing.
Here’s how to gauge your effort:
Heart Rate (HR): 87–93% of max HR
FTP (Cycling): 91–105% of FTP
RPE (Perceived Effort): 7–8
Use the FLJUGA Zone Calculator to find your exact thresholds and train with precision across both the bike and run.
10 threshold brick sessions
1. Threshold + Tempo Brick
Purpose: Combine threshold bike intervals with steady run pressure
Bike Warm-Up: 15 min spin + 3 cadence lifts
Bike Main Set: 3 x 10 min @ Zone 4 (3 min spin recoveries)
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 3
Cool-Down: 10 min jog
2. Double Threshold Brick
Purpose: Threshold training in both disciplines under fatigue
Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 15 min @ Zone 4 (5 min easy spin)
Transition Jog: 10 min easy jog
Run Main Set: 3 x 6 min @ Zone 4 (2 min jog recoveries)
Cool-Down: 10 min jog
3. Progressive Threshold Brick
Purpose: Increase intensity through both bike and run
Bike Warm-Up: 12 min spin
Bike Main Set: 10 min @ Zone 2 + 10 min @ Zone 3 + 10 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 5 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min jog
4. Split Bike, Strong Run
Purpose: Accumulate controlled threshold work with a strong run focus
Bike Warm-Up: 15 min spin
Bike Main Set: 3 x (5 min @ Zone 4 + 2 min easy spin)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 10 min @ Zone 4 (3 min jog between)
Cool-Down: 10 min jog
5. Extended Threshold Bike + Short Repeats
Purpose: Push threshold duration on the bike, reinforce with short run intervals
Bike Warm-Up: 15 min spin + drills
Bike Main Set: 1 x 30 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 4 x 3 min @ Zone 4 (1:30 jog recoveries)
Cool-Down: 10 min jog
6. Over-Under Brick
Purpose: Teach pacing shifts into and out of threshold
Bike Warm-Up: 15 min spin
Bike Main Set: 4 x (4 min @ Zone 3 + 6 min @ Zone 4)
Transition Jog: 10 min easy jog
Run Main Set: 3 x (3 min @ Zone 3 + 5 min @ Zone 4)
Cool-Down: 10 min jog
7. Short Threshold Blocks
Purpose: Train short, repeatable threshold efforts across both sports
Bike Warm-Up: 12 min spin
Bike Main Set: 6 x 5 min @ Zone 4 (2 min spin recoveries)
Transition Jog: 10 min easy jog
Run Main Set: 5 x 4 min @ Zone 4 (1 min jog between)
Cool-Down: 10 min jog
8. Ladder Brick Set
Purpose: Layer threshold stress across ascending run and bike sets
Bike Warm-Up: 15 min spin + cadence
Bike Main Set: 8 / 10 / 12 min @ Zone 4 (3 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 5 / 7 / 9 min @ Zone 4 (2 min jog between)
Cool-Down: 10 min jog
9. Tempo into Threshold Brick
Purpose: Transition from controlled pacing into sustained Zone 4 under fatigue
Bike Warm-Up: 15 min spin
Bike Main Set: 30 min @ Zone 3 + 15 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 3 + 15 min @ Zone 4
Cool-Down: 10 min jog
10. Long Threshold Finish Brick
Purpose: Practice Zone 4 under deep fatigue
Bike Warm-Up: 15 min spin
Bike Main Set: 90 min @ Zone 2 + 20 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 4
Cool-Down: 10 min jog
FAQ: Threshold Brick Workouts for Olympic Triathlon
What is a threshold brick session?
A threshold brick combines a bike and run at an intensity where lactate is produced yet still able to be cleared, building speed-endurance and race-day control.
Why are brick workouts important in triathlon?
They train your body to transition efficiently from bike to run, reduce muscle fatigue and sharpen mental toughness under fatigue.
How often should I do bricks?
Once per week is ideal during build phases, with variations in intensity and duration based on your training cycle.
Are threshold bricks for beginners?
Yes. But start with shorter sessions and gradually increase intensity and volume as your fitness builds.
How do I pace a threshold brick session?
Aim for 91–105% of your FTP on the bike and tempo to threshold effort on the run. It should feel challenging but maintainable.
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: 10 Threshold Run Sessions
Olympic Triathlon: Recovery Week
Final Thoughts
Threshold brick workouts are key for developing race-ready strength and endurance. Incorporate these sessions, adjusting intensity based on your fitness level and recovery needs. These sessions are not just about pushing through fatigue. They are about training your body and mind to hold intensity when it matters most. Every brick builds resilience. Every threshold interval sharpens control. The more you practice race-like pressure, the more confidently you will perform when the real test comes. Consistency is what turns potential into performance. Stick with the plan, respect your recovery and let the work speak on race day.
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.
