10 Key Olympic Triathlon Threshold Brick 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
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
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
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
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
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
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
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
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
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
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
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?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.