Ironman 70.3 Training: 10 Key Zone 3 / Tempo Brick Workouts
Summary:
These 10 tempo brick workouts are designed to build strength, pacing control and fatigue resistance at Zone 3 intensity. Targeting 80–87% of max heart rate, 76–90% of FTP and RPE 5–6, each session combines steady bike efforts with controlled tempo runs to mimic race-day demands. Ideal for mid to late Ironman 70.3 training blocks, these bricks help you practice fueling, sharpen mental focus and improve your ability to run strong off the bike.
Why Brick Training Matters for Ironman 70.3?
Brick workouts are the bridge between good training and great race execution. They build real-world endurance, sharpen pacing, and develop the mental strength you need when fatigue sets in. The bike-to-run transition is one of the toughest parts of triathlon. That’s where tempo bricks come in.
These sessions help you:
Adapt to running on tired legs
Sharpen pacing when fatigue hits
Reinforce your race-day nutrition and hydration plan
Build the mindset to stay strong in the final kilometres
Practicing bricks consistently helps your race feel smoother and more controlled. These 10 essential Ironman 70.3 tempo brick sessions will help you train with purpose, simulate real conditions and finish with confidence.
Training Zone Guidelines for Ironman 70.3 Tempo Bricks
These sessions focus primarily on Zone 2 and Zone 3.
Use the following metrics:
Zone 2 (Endurance)
Heart Rate: 73–80% of Max HR
FTP (Bike): 56–75% of FTP
RPE: 3–4
Used for warm-ups, longer aerobic builds and early race simulation segments.
Zone 3 (Tempo)
Heart Rate: 80–87% of Max HR
FTP (Bike): 76–90% of FTP
RPE: 5–6
Primary target zone for Ironman 70.3 tempo brick workouts. Simulates race-day pacing and aerobic pressure.
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
Main Set:
Bike: 45 min @ Zone 3
Transition Jog: 10 min easy
Run: 20 min @ Zone 3Cool-Down: 5 min jog + 5 min walk
2. Ladder Brick
Purpose: Sustain aerobic control while extending effort
Warm-Up: 10 min spin
Main Set:
Bike: 20 / 25 / 30 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy
Run: 20 min @ Zone 3Cool-Down: 5 min jog + 5 min walk
3. Tempo Blocks Brick
Purpose: Break long efforts into repeatable aerobic blocks
Warm-Up: 10 min spin
Main Set:
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
Main Set:
Bike: 60 min @ Zone 3
Transition Jog: 10 min easy
Run: 30 min @ Zone 3Cool-Down: 5–10 min jog or walk
5. Mixed Duration Brick
Purpose: Blend steady work with short aerobic bursts
Warm-Up: 10 min spin
Main Set:
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
Main Set:
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
Main Set:
Bike: 30 min @ Zone 2 + 20 min @ Zone 3
Transition Jog: 10 min easy
Run: 10 min @ Zone 2 + 10 min @ Zone 3Cool-Down: 5 min jog
8. Pull-Back Brick
Purpose: Start with moderate load, reduce effort to sustain form
Warm-Up: 10 min spin
Main Set:
Bike: 30 min @ Zone 3 + 15 min @ Zone 2
Transition Jog: 10 min easy
Run: 15 min @ Zone 3 + 5 min @ Zone 2Cool-Down: 5 min jog or walk
9. Quick Turnover Brick
Purpose: Improve tempo cadence and turnover off the bike
Warm-Up: 10 min spin
Main Set:
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
Main Set:
Bike: 50 min @ Zone 3
Transition Jog: 10 min easy
Run: 25 min @ Zone 3Cool-Down: 5–10 min jog or walk
Common Mistakes to Avoid
Tempo bricks are powerful but easy to get wrong without the right focus. Avoiding these pitfalls will help you get the most from each session.
1. Skipping the Run Warm-Up
Jumping straight into the run without a short warm-up jog increases injury risk and limits performance.
2. Riding Too Hard
These workouts target Zone 2–3. Going into Zone 4 or 5 on the bike turns the session into a threshold workout, not a controlled tempo brick.
3. Forgetting Nutrition Practice
Every brick is a chance to dial in your fueling. Don’t leave nutrition testing for race day.
Stay consistent, keep the effort in check and treat each brick as a practice run for the big day. The right approach builds confidence and performance.
FAQ: Ironman 70.3 Brick Training
How often should I do brick sessions during 70.3 training?
Aim for one 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.
FURTHER READING: BUILD YOUR IRONMAN 70.3 BASE
Ironman 70.3 Training: What Is Zone 2 / Endurance?
Ironman 70.3 Training: What Is Zone 3 / Tempo?
Ironman 70.3 Training: What Is Zone 4 / Threshold?
Ironman 70.3 Training: What Is Zone 5 / VO2 Max?
Ironman 70.3 Tempo Sessions
Ironman 70.3 Swim Training: 10 Tempo Sessions
Ironman 70.3 Bike Training: 10 Tempo Sessions
Ironman 70.3 Run Training: 10 Tempo Sessions
Ironman 70.3 Training: Recovery Week
Ironman 70.3: Beginner’s Guide
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 fuelling 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.
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.
