Ironman 70.3 Brick Training: 10 Tempo Workouts

Why Brick Training Matters for Ironman 70.3?

Brick workouts are the secret weapon that transform your endurance, sharpen your pacing, and strengthen your mental toughness for race day.The bike-to-run transition is one of the biggest challenges in triathlon. Brick sessions — especially at tempo race pace — help you: Adapt to running on tired legs, Sharpen your pacing under fatigue, Master race-day nutrition and hydration and Build the mental resilience needed to push through the final kilometers.Practicing bricks consistently will make your race execution feel smoother, stronger, and more confident.

These 10 key Ironman 70.3 tempo brick sessions will help you train smarter, simulate race conditions, and finish faster!

10 Key Tempo Brick Workouts for Ironman 70.3

1. Classic Brick Tempo

Purpose: Build aerobic strength across both disciplines

Warm-Up: 10 min spin
Bike: 45 min @ Zone 3
Transition Jog: 10 min easy
Run: 20 min @ Zone 3
Cool-Down: 5 min jog + 5 min walk

2. Ladder Brick

Purpose: Sustain aerobic control while extending effort

Warm-Up: 10 min spin
Bike: 20 / 25 / 30 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy
Run: 20 min @ Zone 3
Cool-Down: 5 min jog + 5 min walk

3. Tempo Blocks Brick

Purpose: Break long efforts into repeatable aerobic blocks

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

4. Mid-Distance Simulation

Purpose: Prep for steady, race-like bike-to-run tempo

Warm-Up: 10 min spin
Bike: 60 min @ Zone 3
Transition Jog: 10 min easy
Run: 30 min @ Zone 3
Cool-Down: 5–10 min jog or walk

5. Mixed Duration Brick

Purpose: Blend steady work with short aerobic bursts

Warm-Up: 10 min spin
Bike: 20 + 30 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy
Run: 10 + 15 min @ Zone 3 (3 min jog between)
Cool-Down: 5 min jog

6. Aerobic Ladder Brick

Purpose: Progressively challenge aerobic capacity

Warm-Up: 10 min spin
Bike: 10 / 20 / 30 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy
Run: 10 / 15 min @ Zone 3 (3 min jog between)
Cool-Down: 5 min jog

7. Negative Split Brick

Purpose: Practice control and strong finishing

Warm-Up: 10 min spin
Bike: 30 min @ Zone 2 + 20 min @ Zone 3
Transition Jog: 10 min easy
Run: 10 min @ Zone 2 + 10 min @ Zone 3
Cool-Down: 5 min jog

8. Pull-Back Brick

Purpose: Start with moderate load, reduce effort to sustain form

Warm-Up: 10 min spin
Bike: 30 min @ Zone 3 + 15 min @ Zone 2
Transition Jog: 10 min easy
Run: 15 min @ Zone 3 + 5 min @ Zone 2
Cool-Down: 5 min jog or walk

9. Quick Turnover Brick

Purpose: Improve tempo cadence and turnover off the bike

Warm-Up: 10 min spin
Bike: 5 x 6 min @ Zone 3 (2 min easy spin between)
Transition Jog: 10 min easy
Run: 3 x 6 min @ Zone 3 (2 min jog between)
Cool-Down: 5 min jog

10. Controlled Simulation Brick

Purpose: Put tempo control into race-like conditions

Warm-Up: 10 min spin
Bike: 50 min @ Zone 3
Transition Jog: 10 min easy
Run: 25 min @ Zone 3
Cool-Down: 5–10 min jog or walk

Mini FAQ

How often should I do brick sessions during 70.3 training?

Aim for one to two brick workouts per week, depending on the phase of your training cycle.

How long should the run be after a tempo brick ride?

Generally 30–45 minutes, enough to simulate race intensity without over-fatiguing.

Should the transition run be at race pace?

Yes — especially during tempo bricks. Practice holding your 70.3 run pace off the bike.

Why do we include a 5-minute jog between bike and run?

It helps your body shift from cycling to running smoothly, while reducing injury risk and improving race-day comfort.

Final Thoughts

Tempo brick sessions are one of the most effective ways to build the resilience, pacing control, and confidence needed for a strong Ironman 70.3 performance. They teach you how to manage your effort under fatigue, dial in your fueling strategy, and finish races stronger than ever. Incorporate these 10 brick sessions into your training, and you’ll be ready to conquer the bike-to-run challenge on race day.

Which brick session will you try first in your next training block?

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.