Ironman 70.3 Brick Training: 10 Tempo Sessions

Summary
Tempo brick sessions are essential for Ironman 70.3 athletes aiming to build steady, race-paced endurance and control. These workouts target Zone 3 intensity — typically 80–87% of max heart rate, 76–90% of FTP or a 5–6 RPE — helping you sustain effort without tipping into fatigue. By combining controlled bike and run sets back-to-back, tempo bricks develop muscular efficiency, pacing confidence and aerobic strength. Use these 10 sessions to sharpen your performance and stay strong from the bike to the final mile.

What Is a Tempo Brick Session for Ironman 70.3?

Brick sessions—workouts that combine two disciplines back-to-back—are essential for Ironman 70.3 training. Tempo brick sessions, in particular, help develop race-specific endurance, improve your ability to run off the bike, and dial in your pacing.

These workouts focus on sustained efforts at or near race pace, helping you adapt to the demands of a 70.3. By simulating race-day effort and fatigue, tempo bricks train both the body and mind to maintain form, rhythm and fueling strategy during the most critical stages of your race. They’re not about speed—they’re about control, confidence, and getting comfortable with discomfort.

Tempo Intensity Guidelines

Tempo efforts sit just below threshold, comfortably hard, sustainable and race-specific.

Here’s how to measure the right intensity:

• Heart Rate (HR): 80–87% of max HR

• FTP (Cycling): 76–90% of FTP

• RPE (Perceived Effort): 5–6

• Use the FLJUGA Zone Calculator to fine-tune your training zones and stay consistent across every session.

Why Tempo Bricks Matter for Ironman 70.3?

• Race-Specific Fitness – Teaches your body to handle sustained effort at your goal pace.

• Bike-to-Run Adaptation – Reduces heavy-leg feeling when transitioning to the run.

• Mental Toughness – Builds confidence in managing fatigue and pacing.

• Pacing Strategy – Helps fine-tune your effort levels for race day.

1. Steady Tempo Brick

Purpose: Sustain Zone 3 effort across both bike and run

Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 20 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 15 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

2. Broken Tempo Repeats

Purpose: Build aerobic strength with structured tempo blocks

Bike Warm-Up: 15 min spin
Bike Main Set: 4 x 10 min @ Zone 3 (3 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 3 x 8 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog

3. Progressive Tempo Brick

Purpose: Progress from steady to strong tempo intensity

Bike Warm-Up: 15 min spin
Bike Main Set: 15 min @ Zone 2 + 20 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 2 + 15 min @ Zone 3
Cool-Down: 10 min jog

4. Long Tempo Ride + Solid Run

Purpose: Hold consistent aerobic effort on bike and transfer control to run

Bike Warm-Up: 15 min spin
Bike Main Set: 75 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 30 min @ Zone 3
Cool-Down: 10 min jog

5. Alternating Tempo Brick

Purpose: Blend steady aerobic cruising with mid-run tempo focus

Bike Warm-Up: 15 min spin
Bike Main Set: 4 x (5 min @ Zone 2 + 10 min @ Zone 3)
Transition Jog: 10 min easy jog
Run Main Set: 3 x (3 min @ Zone 2 + 7 min @ Zone 3)
Cool-Down: 10 min jog

6. Double Block Tempo

Purpose: Accumulate tempo load across back-to-back sets

Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 25 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 15 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

7. Pyramid Tempo Brick

Purpose: Use varied rep lengths to simulate race rhythm

Bike Warm-Up: 15 min spin
Bike Main Set: 10 / 15 / 20 / 15 / 10 min @ Zone 3 (3 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 5 / 10 / 15 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog

8. Tempo into Brick Run

Purpose: Control effort early and prepare for strong run pacing

Bike Warm-Up: 15 min spin
Bike Main Set: 45 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 3
Cool-Down: 10 min jog

9. Race Simulation Tempo Brick

Purpose: Mimic race pacing effort with longer continuous efforts

Bike Warm-Up: 15 min spin
Bike Main Set: 90 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 40 min @ Zone 3
Cool-Down: 10 min jog

10. Low-High Tempo Brick

Purpose: Start with control, finish with pressure

Bike Warm-Up: 15 min spin
Bike Main Set: 60 min @ Zone 2 + 20 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 2 + 15 min @ Zone 3
Cool-Down: 10 min jog

Tips for Executing Tempo Bricks

Fuel Properly – Train with the same nutrition plan you’ll use on race day.

Pace Wisely – Stick to prescribed efforts; avoid going too hard.

Practice Transitions – Keep transitions short to mimic race-day conditions.

Recover Well – Tempo bricks are demanding; schedule recovery days accordingly.

Incorporate these sessions strategically into your Ironman 70.3 training to develop the strength, endurance, and pacing skills needed for a successful race!

Mini FAQ: 70.3 Brick Training

What is a tempo brick session?

A tempo brick combines a steady, moderately hard bike ride and run — typically at 76–90% of FTP or 80–87% of max heart rate — to build aerobic strength and race-day pacing.

Why are tempo bricks useful for 70.3 athletes?

They help develop sustainable speed, improve energy efficiency, and train you to hold race-like efforts across longer durations without burnout.

How often should I include tempo bricks in my plan?

Once a week during your build phase is ideal, especially on days meant to simulate race pacing without full-throttle intensity.

Are tempo bricks less effective than threshold bricks?

Not at all—tempo bricks are crucial for aerobic development, especially in long-course racing where sustained pacing wins over spikes in effort.

Can beginners use tempo bricks safely?

Yes. Tempo efforts are more forgiving than threshold work, making them a smart choice for building endurance without excessive recovery needs.

Final Thoughts

Tempo brick sessions are the steady engines of your Ironman 70.3 training. They build the aerobic power, pacing control, and mental discipline you’ll need to race strong from bike to run. Stay consistent, and the results will follow.

Which one’s going to be your go-to on the road to 70.3?

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.