Build Race Power: 10 Tempo Bricks for Olympic Distance!
Want to run strong when it counts most?
Brick sessions—where you combine two disciplines in one workout—are essential for Olympic triathlon success.
These sessions train your body to handle race-day demands, improve pacing, and boost endurance.
Tempo workouts, performed at a comfortably hard effort (around 80-90% of your max effort), bridge the gap between endurance and speed.
Here are 10 key tempo brick sessions to sharpen your performance!
1. Classic Bike-Run Tempo Brick
Purpose: Build race-specific endurance at Olympic distance intensity.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 20K at 80–85% FTP
Run Warm-Up: 5 minutes easy jog
Run 5K at 80–85% of threshold pace
Cool-Down: 10-minute easy jog
2. Progressive Bike to Fast Finish Run
Purpose: Teach pacing and finishing strong under fatigue.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 30K progressive—10K at 75%, 10K at 80%, 10K at 85% FTP
Run Warm-Up: 5 minutes easy jog
Run 5K, with the last 2K at 90% effort
Cool-Down: 10-minute easy jog
3. Race-Paced Run Off the Bike
Purpose: Practice pacing and smooth transitions.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 20K at race pace (85% FTP)
Run Warm-Up: 5 minutes easy jog
Run 5K at goal race pace
Cool-Down: 10-minute easy jog
4. Over/Under Threshold Brick
Purpose: Adapt to pace variability and stay strong.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 3 x 10K—first and third at 90% FTP, second at 80% FTP
Run Warm-Up: 5 minutes easy jog
Run 3K at 90% effort
Cool-Down: 10-minute easy jog
5. Short & Sharp Brick
Purpose: Stimulate race effort in a short, efficient session.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 15K at 85–90% FTP
Run Warm-Up: 5 minutes easy jog
Run 3K at 85–90% effort
Cool-Down: 10-minute easy jog
6. Rolling Hills Strength Brick
Purpose: Build muscular endurance and strength for hilly courses.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 40K on hilly terrain at 75–85% FTP
Run Warm-Up: 5 minutes easy jog
Run 6K on hills at 80–85% effort
Cool-Down: 10-minute easy jog
7. Swim-Bike Tempo Combo
Purpose: Practice settling into bike pace after the swim.
Warm-Up: 10-minute easy swim, then transition
Main Set:
Swim warm up 5 minutes
Swim 1.5K at race effort
Bike 30K at 80–85% FTP
Cool-Down: 10-minute easy spin
8. Broken Run Brick
Purpose: Improve ability to run strong under fatigue with broken intervals.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 30K at 80–85% FTP
Run Warm-Up: 5 minutes easy jog
Run 3 x 2K at 85–90% effort with 60 seconds rest between reps
Cool-Down: 10-minute easy jog
9. Double Brick Session
Purpose: Simulate race fatigue with repeated transitions.
Warm-Up: 10-minute easy spin on the bike
Main Set:
Bike 15K at 85% FTP
Run Warm-Up: 5 minutes easy jog
Run 3K at 85% effort
Bike 15K at 85% FTP
Run Warm-Up: 5 minutes easy jog
Run 3K at 85% effort
Cool-Down: 10-minute easy jog
10. Threshold Push Brick
Purpose: Increase lactate threshold and mental toughness.
Warm-Up: 10-minute easy spin on the bike
Main Set
Bike: 4 x 8K at 90% FTP with 2 minutes easy between efforts
Run Warm-Up: 5 minutes easy jog
Run: 5K with the final 1K at 90% effort
Cool-Down: 10-minute easy jog
Mini FAQ: Tempo Brick Workouts for Olympic Triathlon
What is a tempo brick workout?
A tempo brick is a bike-run session done at moderate to moderately hard intensity—just below threshold—to improve aerobic strength and race-day pacing.
How is tempo training different from threshold training?
Tempo training targets a slightly lower intensity than threshold. It’s designed to be comfortably hard and sustainable, building endurance without excessive fatigue.
Why are tempo bricks useful for Olympic triathlon?
They teach your body to hold a steady race-like pace across both disciplines, improving muscular endurance and efficiency under sustained effort.
How often should I include tempo bricks in my training?
Once per week during the build phase is a solid starting point. Rotate with harder threshold bricks and recovery-focused sessions.
Can beginners do tempo bricks?
Absolutely. Tempo bricks are a great entry point into more structured triathlon training, offering intensity without overwhelming fatigue.
Final Thoughts
Incorporating these tempo brick sessions into your training will improve your efficiency, endurance, and ability to sustain race pace under fatigue. Aim for at least one brick per week and adjust intensity based on your fitness level and goals.
Master these workouts, and you’ll be ready to crush your next Olympic triathlon!
Ready to turn bricks into breakthroughs?
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.