Ironman Brick Training: 10 Tempo Sessions
Why Tempo Bricks Are Essential for Ironman Training
Tempo brick sessions (Bike-to-Run) blend the endurance demands of long-course racing with controlled intensity to simulate the real grind of race day — without pushing you over the edge. Tempo efforts fall just below threshold —around zone 3 on most training scales. They’re moderate to hard, sustainable, and race-specific. Training in this zone teaches your body to handle sustained effort, stay efficient, and manage fatigue while maintaining speed.
Benefits of tempo brick training:
Dial in your Ironman race pace
Build aerobic strength and muscular endurance
Improve mental resilience for the final miles
Reinforce race nutrition and pacing strategies
Let’s break down the 10 essential tempo brick sessions every Ironman athlete should have in their plan.
10 Tempo Brick Sessions for Ironman Athletes
Each session includes:
Bike warm-up: 10 min easy spinning
Run transition warm-up: 5 min easy jog after the bike
Cool-down: 10 min easy at the end of the run
1. Classic Ironman Tempo Brick
Why? Builds endurance and simulates the final push of race day.
Bike: 10 min warm-up → 3–4 hours @ Ironman pace (zone 2–3), last 30 min @ tempo
Run: 5 min easy jog → 45–60 min @ Ironman pace, last 15 min @ tempo → 10 min cool-down
2. Progressive Bike-Run Brick
Why? Trains pacing discipline and progressive fatigue resistance.
Bike: 10 min warm-up → 2 hours steady, last 45 min building from Ironman pace to tempo
Run: 5 min easy jog → 30 min starting at Ironman pace, finishing at tempo → 10 min cool-down
3. 70.3 to Ironman Bridge Brick
Why? Sharpens top-end speed and reinforces pacing after early fatigue.
Bike: 10 min warm-up → 2.5–3 hours @ 70.3 pace (upper zone 3)
Run: 5 min easy jog → 20 min fast (zone 4), then 20 min @ Ironman pace → 10 min cool-down
4. Short & Sharp Race-Sim Brick
Why? Efficient for time-crunched athletes needing quality race specificity.
Bike: 10 min warm-up → 90 min with 3 x 20 min @ Ironman effort (5 min easy between)
Run: 5 min easy jog → 10 min tempo, 10 min @ Ironman pace → 10 min cool-down
5. Over-Distance Simulation Brick
Why? Builds confidence and stamina to go beyond race distance.
Bike: 10 min warm-up → 5–5.5 hours @ Ironman pace, last 20 min @ tempo
Run: 5 min easy jog → 60 min (first 45 min @ Ironman pace, last 15 min tempo) → 10 min cool-down
6. FTP-to-Tempo Brick
Why? Combines power development with long-range pacing control.
Bike: 10 min warm-up → 90 min with 3 x 10 min @ FTP (zone 4), then 45 min @ tempo
Run: 5 min easy jog → 20 min steady, 15 min tempo → 10 min cool-down
7. Hill Strength Brick
Why? Builds strength for hilly courses and reinforces muscular endurance.
Bike: 10 min warm-up → 2 hours with 4 x 10 min climbs @ tempo effort
Run: 5 min easy jog → 30 min hilly run, last 10 min @ tempo → 10 min cool-down
8. Negative Split Long Brick
Why? Develops disciplined pacing and late-race push capacity.
Bike: 10 min warm-up → 4 hours, second half faster (Ironman to tempo effort)
Run: 5 min easy jog → 45 min steady, last 15 min @ tempo → 10 min cool-down
9. Threshold-Tempo Combo Brick
Why? Merges high-end efforts with tempo pacing for all-around conditioning.
Bike: 10 min warm-up → 75 min: 4 x 5 min @ threshold (zone 4), 20 min steady, 20 min tempo
Run: 5 min easy jog → 5K hard, 5K @ Ironman pace → 10 min cool-down
10. Race-Week Tempo Tune-Up
Why? Keeps the legs sharp during taper while minimizing fatigue.
Bike: 10 min warm-up → 40 min with 2 x 15 min @ Ironman pace, finish with 10 min tempo
Run: 5 min easy jog → 20 min with 5 min tempo burst → 10 min cool-down
Final Tips for Tempo Brick Success
Fuel early and often: These sessions are perfect for practicing race-day nutrition.
Stick to your zones: Use heart rate, power, or pace to stay in the tempo sweet spot.
Focus on form: Keep posture strong, especially in the final push.
Recover properly: These are taxing—schedule low-intensity days after tempo bricks.
Mini FAQ: Tempo Brick Workouts
How often should I include tempo bricks in Ironman training?
Once per month is ideal during the race build phase, especially in the final 8–10 weeks.
Are tempo bricks good for both 70.3 and full Ironman?
Yes! Just adjust the bike/run durations based on your target event.
How do I know if I’m at tempo intensity?
You should feel strong and controlled—but talking becomes difficult. Use power, HR, or pace zones to guide you.Use FLJUGA’s free pace, power, and heart rate calculators.
Final Thoughts
Tempo brick sessions are one of the most powerful tools in your Ironman 70.3 training arsenal.
They build race-specific strength, sharpen your mental grit, and teach your body to transition smoothly between disciplines.
By incorporating these 10 must-do workouts into your training plan, you’re not just preparing for race day—you’re preparing to own it.
Stay consistent, trust the process, and remember: every solid brick you lay now is building the foundation for your strongest finish yet.
Which of these tempo bricks are you adding to your Ironman training this week?
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.