Ironman Brick Training: 10 Key Sessions

Summary
Brick sessions are essential in Ironman training for building endurance, pacing control and the mental toughness needed to run strong off the bike. These workouts combine steady aerobic effort, controlled tempo and targeted threshold sets, all designed to simulate race-day fatigue and transitions. Target intensities range from Zone 2 to Zone 4, helping you train across the full Ironman effort spectrum. Use these 10 key sessions to strengthen your race execution and sharpen your ability to hold form under pressure.

Ironman Training: What Is Brick Training?

Ironman brick sessions, bike-to-run workouts, are critical for preparing your body and mind for race day.These sessions help you adapt to the unique fatigue of running after a long ride, when your legs feel heavy and your rhythm is disrupted. By consistently practicing bricks, you improve muscular endurance, sharpen pacing strategy and strengthen your mental resilience in that crucial transition. The right brick workouts build the confidence to run strong off the bike, even when it hurts.

Training Zone Guidelines

This set of Ironman brick sessions blends aerobic, tempo and threshold efforts. These ranges reflect standard triathlon training zones used to guide intensity and pacing across all sessions.

Use the following guidelines to stay in the right training zone:

• Zone 2 (Endurance):

  HR: 73–80% of max HR

  FTP: 56–75% of FTP

  RPE: 3–4

• Zone 3 (Tempo):

  HR: 80–87% of max HR

  FTP: 76–90% of FTP

  RPE: 5–6

• Zone 4 (Threshold):

  HR: 87–93% of max HR

  FTP: 91–105% of FTP

  RPE: 7–8

Use the FLJUGA Zone Calculator to determine your heart rate and power targets.

10 key Brick sessions

1. Threshold Split Brick

Purpose: Combine mid-length threshold efforts in both sports

Bike Warm-Up: 15 min spin
Bike Main Set: 3 x 10 min @ Zone 4 (3 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 3 x 6 min @ Zone 4 (2 min jog between)
Cool-Down: 10 min jog

2. Long Tempo Brick

Purpose: Build aerobic strength and pacing control at tempo

Bike Warm-Up: 15 min spin
Bike Main Set: 60 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 30 min @ Zone 3
Cool-Down: 10 min jog

3. Endurance Brick

Purpose: Train long-duration control at race-specific intensity

Bike Warm-Up: 15 min spin
Bike Main Set: 2 hr @ Zone 2
Transition Jog: 10 min easy jog
Run Main Set: 40 min @ Zone 2
Cool-Down: 10 min jog

4. Progressive Brick

Purpose: Shift smoothly from aerobic effort to tempo

Bike Warm-Up: 15 min spin
Bike Main Set: 20 min @ Zone 2 + 20 min @ Zone 3 + 15 min @ Zone 4
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

5. Ladder Brick

Purpose: Simulate variable race effort with progressive load

Bike Warm-Up: 15 min spin
Bike Main Set: 10 / 15 / 20 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

6. Double Threshold Brick

Purpose: Train resilience with intensity across both sports

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

7. Pacing Control Brick

Purpose: Practice early control and strong finish

Bike Warm-Up: 15 min spin
Bike Main Set: 75 min @ Zone 2 + 15 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 15 min @ Zone 2 + 15 min @ Zone 3
Cool-Down: 10 min jog

8. Split Tempo Brick

Purpose: Break tempo effort into quality blocks

Bike Warm-Up: 15 min spin
Bike Main Set: 3 x 15 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 12 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

9. Over-Under Brick

Purpose: Train body to adapt between aerobic and threshold stress

Bike Warm-Up: 15 min spin
Bike Main Set: 4 x (4 min @ Zone 3 + 6 min @ Zone 4)
Transition Jog: 10 min easy jog
Run Main Set: 3 x (3 min @ Zone 3 + 5 min @ Zone 4)
Cool-Down: 10 min jog

10. Big Day Brick

Purpose: Simulate key long day with race-intensity segments

Bike Warm-Up: 15 min spin
Bike Main Set: 2 hr @ Zone 2 + 20 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 40 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

FAQ: Ironman Brick Training

How often should I do brick sessions for Ironman?

1–2 times per week is ideal, building up in volume and race-specific intensity.

Which brick session is most important for Ironman?

Long race simulation bricks where you practice full nutrition and pacing are the most crucial.

Can beginners benefit from brick training?

Definitely! Even short bricks build essential strength and mental resilience for the bike-to-run transition.

FURTHER READING: BUILD BRICK STRENGTH

• Ironman Training: What Is Zone 2 / Endurance?

• Ironman Training: What Is Zone 3 / Tempo?

• Ironman Training: What Is Zone 4 / Threshold?

• Ironman Training: What Is Zone 5 / VO2 Max?

• Ironman Run Training: 10 Essential Sessions

• Ironman Bike Training: 10 Essential Workouts

• Ironman Swim Training: 10 Essential Sessions

• Ironman Training: Recovery Week

• Ironman: Beginner’s Guide

Final Thoughts

Training for an Ironman isn’t just about swimming, biking and running, it’s about learning how to combine those disciplines under fatigue. Brick sessions are the secret weapon that bridge the gap between a strong bike leg and a successful marathon finish. By consistently practicing these 10 key brick workouts, you’ll build the endurance, mental toughness, pacing skills and fuelling strategies needed to conquer race day. Remember: Success on the run starts with smart training off the bike.

Which brick session will you master first?

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.