Ironman Brick Training: 10 Tempo Sessions

Summary
Tempo brick sessions are essential for Ironman athletes building sustained endurance, control and pacing under fatigue. These workouts target Zone 3 intensity (80–87% of max heart rate, 76–90% of FTP or a 5–6 RPE) to simulate race effort without tipping into threshold. By combining steady bike and run sets back to back, tempo bricks develop muscular resilience, aerobic power and pacing precision. Use these ten sessions to reinforce your fueling strategy and build confidence ahead of race day.

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.

Tempo Intensity Guidelines

Tempo efforts are comfortably hard, just below threshold and highly race-specific for Ironman.

Here’s how to measure the right intensity:

• Heart Rate (HR): 80–87% of max HR

• FTP (Cycling): 76–90% of FTP

• RPE (Perceived Effort): 5–6

• Use the FLJUGA Zone Calculator to lock in your training zones and pace every session with purpose.

Benefits of tempo brick training:

• Train consistently around Ironman race pace

• Build aerobic strength and muscular endurance

• Improve mental resilience for the final miles

• Reinforce your nutrition and pacing strategy

10 Tempo Brick Sessions for Ironman Athletes

1. Steady Tempo Brick

Purpose: Sustain Zone 3 intensity across both disciplines

Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 20 min @ Zone 3 (5 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 15 min @ Zone 3 (3 min jog between)
Cool-Down: 10 min jog

2. Build + Hold Brick

Purpose: Build intensity into sustained Zone 3 output

Bike Warm-Up: 15 min spin
Bike Main Set: 10 min @ Zone 2 + 30 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 5 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

3. Broken Tempo Blocks

Purpose: Split long tempo into manageable chunks

Bike Warm-Up: 15 min spin
Bike Main Set: 4 x 10 min @ Zone 3 (2 min spin recoveries)
Transition Jog: 10 min easy jog
Run Main Set: 3 x 8 min @ Zone 3 (90 sec jog recoveries)
Cool-Down: 10 min jog

4. Reverse Brick Focus

Purpose: Prioritise run intensity after controlled bike

Bike Warm-Up: 12 min spin
Bike Main Set: 45 min @ Zone 2
Transition Jog: 10 min easy jog
Run Main Set: 25 min @ Zone 3
Cool-Down: 10 min jog

5. Progressive Tempo Brick

Purpose: Move from aerobic to stronger tempo efforts

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

6. Brick Pyramid

Purpose: Vary tempo durations to simulate race rhythm

Bike Warm-Up: 15 min spin
Bike Main Set: 10 / 15 / 20 min @ Zone 3 (3 min 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

7. Tempo with Cadence Focus

Purpose: Develop aerobic control and cadence efficiency

Bike Warm-Up: 15 min spin + cadence drills
Bike Main Set: 3 x 12 min @ Zone 3 with 1 min high-cadence surges at the end of each rep
Transition Jog: 10 min easy jog
Run Main Set: 3 x 10 min @ Zone 3 focusing on leg turnover
Cool-Down: 10 min jog

8. Tempo Brick Under Load

Purpose: Maintain control with high total session volume

Bike Warm-Up: 15 min spin
Bike Main Set: 75 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 30 min @ Zone 3
Cool-Down: 10 min jog

9. Split Tempo Brick

Purpose: Break tempo work across two blocks to simulate race pacing

Bike Warm-Up: 15 min spin
Bike Main Set: 20 min @ Zone 3 + 15 min @ Zone 3 (5 min easy spin between)
Transition Jog: 10 min easy jog
Run Main Set: 2 x 12 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog

10. Low-High Brick

Purpose: Contrast aerobic control with late tempo push

Bike Warm-Up: 15 min spin
Bike Main Set: 60 min @ Zone 2 + 20 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 10 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min jog

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 tempo.

• 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: Ironman Brick Training

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.

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 Tempo Sessions

• Ironman Bike Training: 10 Tempo Workouts

• Ironman Swim Training: 10 Tempo Sessions

• Ironman Training: Recovery Week

• Ironman: Beginner’s Guide

Final Thoughts

Tempo brick sessions are one of the most powerful tools in your Ironman training arsenal. They build race-specific strength, sharpen your mental grit and teach your body to transition smoothly between disciplines. By incorporating these 10 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.