Sprint Triathlon Training: 10 Tempo Brick Sessions

Summary
Tempo / Zone 3 brick sessions are designed to build steady endurance, efficient pacing and smooth bike-to-run transitions for sprint triathletes. These workouts target Zone 3 intensity, 80–87% of max heart rate, 76–90% of FTP or a 5–6 RPE, challenging your aerobic system without tipping into overload. By combining moderate-intensity efforts on both bike and run, tempo bricks develop rhythm, control and resilience. These 10 structured sessions will help you race stronger, recover faster and train with consistent confidence.

What Is Zone 3 / Tempo Training?

Zone 3 is your tempo zone. It sits between 80–87% of your maximum heart rate and 76–90% of your FTP on the bike. It feels like a 5 to 6 out of 10 on the RPE scale. The effort is strong but steady. You are breathing harder but still in control. You can hold this pace for a long time without it becoming uncomfortable too quickly. This zone builds aerobic strength. It helps you stay smooth and efficient during long efforts without slowing down. You are working, but you are not pushing your limits.

Why These Sessions Work

Tempo brick sessions teach you to hold steady effort on both bike and run without losing form. They help you stay in control when your body starts to tire. For sprint triathlon, they are ideal for building the strength to ride hard and still run well off the bike. These sessions improve your pacing, increase your confidence and build the kind of fitness that holds up on race day.

Tempo Intensity Guidelines

Tempo efforts sit in the middle of your training spectrum, steady, controlled and sustainable. They’re tough enough to build endurance, but manageable enough to hold with focus and form.

Here's how to gauge 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 dial in your training zones and train with confidence.

Below are 10 key tempo brick workouts to enhance your sprint triathlon performance.

Tempo brick workouts

1. Classic Tempo Brick

Purpose: Build steady pacing across both disciplines

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

2. Tempo Repeats Brick

Purpose: Accumulate tempo time in shorter blocks

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

3. Progressive Tempo Brick

Purpose: Gradually increase intensity within Zone 3 range

Bike Warm-Up: 10 min spin
Bike Main Set: 10 min low Zone 3 – 10 min mid – 10 min high Zone 3
Transition Jog: 5 min easy jog
Run Main Set: 5 min low – 5 min mid – 5 min high Zone 3
Cool-Down: 10 min jog

4. Short Tempo Bricks

Purpose: Train repeatable efforts with minimal rest

Bike Warm-Up: 10 min spin
Bike Main Set: 4 x 6 min @ Zone 3 (2 min spin between)
Transition Jog: 5 min easy jog
Run Main Set: 3 x 5 min @ Zone 3 (90 sec jog between)
Cool-Down: 10 min jog

5. Split Brick Format

Purpose: Repeat bike-run pairs to reinforce transition rhythm and tempo pacing

Bike Warm-Up: 10 min spin
Bike Main Set: 2 x 10 min @ Zone 3 (3 min spin between)
Transition Jog: 5 min easy jog
Run Main Set: 2 x 7 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog

6. Tempo Ladder Brick

Purpose: Layer aerobic pressure with varied block lengths

Bike Warm-Up: 10 min spin
Bike Main Set: 10 – 15 – 10 min @ Zone 3 (3 min spin between)
Transition Jog: 5 min easy jog
Run Main Set: 6 – 8 – 6 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog

7. Float Tempo Brick

Purpose: Maintain steady effort without full recovery

Bike Warm-Up: 10 min spin
Bike Main Set: 3 x 8 min @ Zone 3 with 3 min @ Zone 2 float
Transition Jog: 5 min easy jog
Run Main Set: 2 x 8 min @ Zone 3 with 3 min @ Zone 2 float
Cool-Down: 10 min jog

8. Low Cadence Tempo Brick

Purpose: Build strength and control with tempo gear work

Bike Warm-Up: 10 min spin + cadence drills
Bike Main Set: 3 x 10 min @ Zone 3 (low cadence 60–70 rpm)
Transition Jog: 5 min easy jog
Run Main Set: 20 min @ Zone 3
Cool-Down: 10 min jog

9. Long Tempo into Strong Finish

Purpose: Reinforce steady pacing with a push at the end

Bike Warm-Up: 10 min spin
Bike Main Set: 40 min @ Zone 3
Transition Jog: 5 min easy jog
Run Main Set: 15 min @ Zone 3, final 5 min @ high Zone 3
Cool-Down: 10 min jog

10. Pre-Race Tempo Tune-Up

Purpose: Keep legs sharp with steady effort and rhythm work

Bike Warm-Up: 10 min spin
Bike Main Set: 2 x 12 min @ Zone 3 (4 min spin between)
Transition Jog: 5 min easy jog
Run Main Set: 12 min @ Zone 3 + 4 x 30 sec strides (1 min jog between)
Cool-Down: 10 min jog

Mini FAQ: Tempo Brick Sessions

What is a tempo brick session?

A tempo brick includes moderate to moderately hard efforts (Zone 3) on the bike and run, done back-to-back to build sustained endurance and efficient pacing.

How does tempo training benefit sprint triathletes?

Tempo work improves aerobic capacity, muscular endurance and mental toughness, key for holding strong, steady efforts throughout a Sprint triathlon.

How often should I include tempo bricks in my training?

Once per week during the build phase is ideal, especially after establishing a strong aerobic base.

Can beginners do tempo brick sessions?

Yes! Tempo workouts are manageable and effective for beginners. Just adjust duration and pace based on your fitness level.

FURTHER READING: BUILD TEMPO ENDURANCE

• Triathlon Training: What Is Zone 3 / Tempo?

• Sprint Triathlon: What Is Zone 3 / Tempo?

• Sprint Triathlon: When to Take a Recovery Week

• Sprint Triathlon: 10 Threshold Brick Sessions

• Sprint Triathlon: 10 Key Brick Sessions

Final Thoughts

Tempo brick sessions are the often overlooked yet essential unsung heroes of sprint triathlon training. These workouts effectively bridge the gap between building endurance and developing speed, helping to teach your body how to maintain a steady, sustainable power output on the bike. Additionally, they prepare you to transition smoothly and efficiently into a strong, controlled run, improving your overall race performance. Whether you’re chasing a PR or just want to feel more confident on race day, these workouts build the resilience and rhythm that sprint success demands.

Ready to turn training into PR power?

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.