Olympic Triathlon Training: 10 Tempo Brick Sessions

What Is a Tempo Brick Session for Olympic Triathlon?

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 76-90% of your max effort), bridge the gap between endurance and speed. In Olympic-distance training, tempo bricks are especially valuable because they mimic the sustained intensity you’ll face during the 40K bike and 10K run. They help you build the ability to ride hard without burning out and run strong off the bike with control and rhythm. Over time, these sessions develop muscular endurance, pacing awareness and mental toughness — so you’re ready to execute a fast, efficient race from start to finish.

Here are 10 key tempo brick sessions to sharpen your performance!

1. Steady-State Brick Primer

Purpose: Introduce aerobic tempo work across both disciplines

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

2. Continuous Tempo Brick

Purpose: Build aerobic strength through sustained tempo

Bike Warm-Up: 15 min spin
Bike Main Set: 45 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 30 min @ Zone 3
Cool-Down: 10 min jog

3. Broken Tempo Repeats

Purpose: Accumulate time in Zone 3 with partial recovery

Bike Warm-Up: 12 min spin
Bike Main Set: 3 x 12 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 Tempo Brick

Purpose: Start with tempo running, then settle into bike tempo under fatigue

Run Warm-Up: 10 min easy jog
Run Main Set: 25 min @ Zone 3
Transition Spin: 10 min easy spin
Bike Main Set: 2 x 20 min @ Zone 3 (5 min easy spin between)
Cool-Down: 10 min easy spin

5. Tempo-Tempo Split Brick

Purpose: Reinforce steady tempo pacing in split efforts

Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 20 min @ Zone 3 (3 min 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

6. Ladder Tempo Brick

Purpose: Build load gradually across both disciplines

Bike Warm-Up: 15 min spin
Bike Main Set: 10 min – 15 min – 20 min @ Zone 3 (2 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 6 min – 9 min – 12 min @ Zone 3 (90 sec jog between)
Cool-Down: 10 min jog

7. Over-distance Tempo Brick

Purpose: Extend tempo volume for aerobic durability

Bike Warm-Up: 15 min spin
Bike Main Set: 60 min @ Zone 3
Transition Jog: 10 min easy jog
Run Main Set: 40 min @ Zone 3
Cool-Down: 10 min jog

8. Tempo + Surge Brick

Purpose: Add race-day surges into tempo pacing

Bike Warm-Up: 15 min spin
Bike Main Set: 2 x 15 min @ Zone 3 with final 3 min @ Zone 4 (4 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 20 min @ Zone 3 with final 5 min @ Zone 4
Cool-Down: 10 min jog

9. Tempo Combo Brick

Purpose: Blend steady and broken tempo efforts

Bike Warm-Up: 12 min spin
Bike Main Set: 20 min @ Zone 3 + 2 x 8 min @ Zone 3 (2 min spin between)
Transition Jog: 10 min easy jog
Run Main Set: 15 min @ Zone 3 + 2 x 5 min @ Zone 3 (90 sec jog between)
Cool-Down: 10 min jog

10. Long Ride into Tempo Run

Purpose: Practice tempo run off an endurance ride

Bike Warm-Up: 15 min spin
Bike Main Set: 90 min @ Zone 2
Transition Jog: 10 min easy jog
Run Main Set: 30 min @ Zone 3
Cool-Down: 10 min 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.