Olympic Triathlon Training: 10 Threshold Brick Sessions

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 or at your lactate threshold—where you can push hard but still maintain control. In Olympic-distance racing, this type of effort closely mirrors race pace. 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.

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

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. Check out FLJUGA’s Training Calculators — set your pace, power, and heart rate zones in seconds. Try now.

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.