Threshold Bricks That Work: 10 Olympic Triathlon Sessions!
Want to build serious speed off the bike?
Threshold brick sessions are crucial for Olympic triathlon success. These workouts focus on training your body to sustain high-intensity efforts just below or at your lactate threshold—where you can push hard but still maintain control.
By incorporating these key sessions, you’ll improve endurance, speed, and race-day resilience.
1. Classic Bike-Run Threshold Brick
This session helps you simulate race conditions and sustain threshold intensity across both bike and run, building muscular endurance and improving pace execution.
Bike warm-up:
10 minutes easy
Bike:
20K @ 90% FTP
Run warm-up: 10 minutes easy
Run:
5K @ threshold pace
Cool-down:
10 minutes easy
2. Progressive Threshold Build
This brick develops pacing control and builds stamina by gradually increasing intensity, teaching you to finish strong under fatigue.
Bike warm-up:
10 minutes easy
Bike:
20K, increasing intensity every 10K (85%, 90%, 95% FTP)
Run warm-up: 10 minutes easy
Run:
5K, last 2K @ 95% effort
Cool-down:
10 minutes easy
3. Over/Under Threshold Brick
This session enhances your ability to tolerate lactate and recover while still working by alternating above and below threshold effort.
Bike warm-up:
10 minutes easy
Bike:
3 x 10K (1st & 3rd @ 95% FTP, 2nd @ 85% FTP)
Run warm-up: 10 minutes easy
Run:
3K @ 95% effort
Cool-down:
10 minutes easy
4. Broken Bike-Run Threshold Session
Designed to maintain high-quality efforts across multiple reps, this brick sharpens race-day focus, pacing, and form under short recoveries.
Bike warm-up:
10 minutes easy
Bike:
4 x 8K @ 90–95% FTP (2 minutes easy between reps)
Run warm-up: 10 minutes easy
Run:
3 x 2K @ 90–95% effort (60 seconds rest between)
Cool-down:
10 minutes easy
5. Race Pace Brick with Negative Split Run
This workout helps you practice even pacing and controlled effort early on, followed by a strong finish—ideal for race strategy.
Bike warm-up:
10 minutes easy
Bike:
20K @ 90% FTP
Run warm-up: 10 minutes easy
Run:
5K, second half faster than the first
Cool-down:
10 minutes easy
6. Double Brick Threshold Challenge
A demanding session that improves durability, transitions, and mental toughness by repeating threshold bricks with minimal recovery.
Bike warm-up:
10 minutes easy
Bike:
15K @ 90% FTP
Run warm-up: 10 minutes easy
Run:
3K @ 90–95% effort
Bike warm-up: 10 minutes easy
Bike:
15K @ 90% FTP
Run warm-up: 10 minutes easy
Run:
3K @ 90–95% effort
Cool-down:
10 minutes easy
7. Swim-Bike Threshold Combo
A tri-specific session that develops swim-to-bike endurance and teaches you to ride strong after swimming at race intensity.
Swim warm up:
10 mins
Swim:
1.5K at threshold effort
Bike warm-up: 10 minutes easy
Bike:
30K @ 90–95% FTP
Run warm-up (optional): 10 minutes easy
Optional short run or cool-down: 10 minutes easy
8. High-Cadence Bike to Fast Run
This brick targets leg speed and neuromuscular coordination, helping you adapt to fast turnover when transitioning to a threshold run.
Bike warm-up:
10 minutes easy
Bike:
20K @ 90% FTP, last 5K @ 95% FTP with cadence 90+ RPM
Run warm-up: 10 minutes easy
Run:
5K @ 95% effort
Cool-down:
10 minutes easy
9. Hill Power Threshold Brick
A strength-focused brick that builds muscular power and resilience by incorporating hills at threshold effort on both bike and run.
Bike warm-up:
10 minutes easy
Bike:
20K hilly ride @ 85–95% FTP
Run warm-up: 10 minutes easy
Run:
6K hilly run @ 90–95% effort
Cool-down:
10 minutes easy
10. All-Out Finish Threshold Brick
This session teaches you to hold steady at race pace, then push to your limit at the end—perfect for building mental grit and finishing strength.
Bike warm-up:
10 minutes easy
Bike:
20K @ 90% FTP
Run warm-up: 10 minutes easy
Run:
5K, last 1K at max effort
Cool-down:
10 minutes easy
Mini FAQ: Threshold Brick Workouts for Olympic Triathlon
What is a threshold brick session?
A threshold brick combines a bike and run workout, both done near your lactate threshold—hard but sustainable—to simulate race effort and improve speed-endurance.
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 threshold 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 95–105% of your FTP on the bike and tempo to threshold effort on the run. It should feel challenging but maintainable.
Final Thoughts
Threshold brick workouts are key for developing race-ready strength and endurance. Incorporate one or two of these sessions per week, adjusting intensity based on your fitness level and recovery needs. Train hard, race strong, and master the Olympic triathlon!
Ready to hit your next Olympic triathlon with power and precision?
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.