From Bike to Beast Mode: 10 Ironman 70.3 Brick Workouts!!
Struggling to run strong off the bike at your Ironman 70.3?
Brick workouts are the secret weapon that transform your endurance, sharpen your pacing, and strengthen your mental toughness for race day.
Why Brick Training Matters for Ironman 70.3?
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
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
Each brick includes:
10 min easy bike warm-up
Bike Main Set
5 min easy jog transition
Run Main Set
10 min easy jog cool-down
1. Classic Tempo Brick
Purpose: Build steady race-pace endurance across both bike and run.
Bike Warm-up:
10 min easy spin
Bike Main Set:
2-hour ride at 80–85% FTP (70.3 race pace)
Transition: 5 min easy jog
Run Main Set:
30–40 min at 70.3 goal run pace
Run Cool-down:
10 min easy jog
2. Progressive Effort Brick
Purpose: Train smooth pacing and strong finishes off the bike.
Bike Warm-up:
10 min easy spin
Bike Main Set:
First 60 min at 75% FTP
Last 30 min increasing to 85% FTP
Transition: 5 min easy jog
Run Main Set:
10 min easy jog
15 min at 70.3 pace
10 min easy jog
Run Cool-down:
10 min easy jog
3. Long Tempo Brick
Purpose: Develop long-distance stamina and race-specific pacing.
Bike Warm-up:
10 min easy spin
Bike Main Set:
3-hour ride, final 90 min at 80–85% FTP
Transition: 5 min easy jog
Run Main Set:
20 min at 70.3 pace
25 min at moderate endurance pace
Run Cool-down:
10 min easy jog
4. Race Simulation Brick
Purpose: Rehearse your 70.3 pacing, nutrition, and transitions.
Bike Warm-up:
10 min easy spin
Bike Main Set:
56 miles (90 km) steady at 75–85% FTP
Transition: 5 min easy jog
Run Main Set:
6–10 miles at 70.3 goal run pace
Run Cool-down:
10 min easy jog
5. Over-Under Tempo Brick
Purpose: Handle surges and recover while staying in control.
Bike Warm-up:
10 min easy spin
Bike Main Set:
10 min at 80% FTP
5 min at 90% FTP
Transition: 5 min easy jog
Run Main Set:
10 min at 70.3 pace
5 min at 10K pace
Run Cool-down:
10 min easy jog
6. Threshold-Tempo Combo Brick
Purpose: Blend high-end power with controlled race pacing.
Bike Warm-up:
10 min easy spin
Bike Main Set:
3 x 12 min at 90% FTP with 5 min easy spin between
Transition: 5 min easy jog
Run Main Set:
15 min at 70.3 pace
15 min at moderate effort
Run Cool-down:
10 min easy jog
7. Short High-Intensity Brick
Purpose: Boost speed and run strength off a hard bike.
Bike Warm-up:
10 min easy spin
Bike Main Set:
5 x 6 min at 90% FTP with 3 min easy spin between
Transition: 5 min easy jog
Run Main Set:
2 miles at tempo pace
1 mile moderate
1 mile strong fast finish
Run Cool-down:
10 min easy jog
8. Negative Split Brick
Purpose: Practice finishing strong after a controlled start.
Bike Warm-up:
10 min easy spin
Bike Main Set:
1 hour at 75% FTP
1 hour at 85% FTP
Transition: 5 min easy jog
Run Main Set:
20 min moderate
20 min strong finish at 70.3 pace
Run Cool-down:
10 min easy jog
9. Strength-Endurance Brick
Purpose: Build muscular durability for hilly or tough courses.
Bike Warm-up:
10 min easy spin
Bike Main Set:
2-hour hilly ride or big-gear work @ 75–85% FTP
Transition: 5 min easy jog
Run Main Set:
15 min uphill or soft surface
15 min moderate pace
Run Cool-down:
10 min easy jog
10. Heat Adaptation Brick
Purpose: Adapt to hot conditions and test fuelling strategies.
Bike Warm-up:
10 min easy spin
Bike Main Set:
2-hour ride in heat at 75–85% FTP
Transition: 5 min easy jog
Run Main Set:
30–40 min at 70.3 pace practicing hydration, cooling, and fueling
Run Cool-down:
10 min easy jog
Mini FAQ: Brick Training for Ironman 70.3
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.