Sprint Triathlon Training: 10 Tempo Brick Sessions
What Is a Tempo Brick Workout in Sprint Triathlon Training?
Brick workouts—where you combine two disciplines back-to-back—are a critical part of sprint triathlon training.Tempo brick sessions, in particular, help build race-specific endurance, improve transitions, and condition your legs to run strong off the bike. By training at a comfortably hard effort, these sessions simulate the demands of race day while helping you develop pacing control and rhythm under fatigue. They’re a key tool for building confidence and efficiency across both the bike and run.
Tempo refers to a “comfortably hard” intensity — typically Zone 3 — where you’re working steadily but still in control. It’s not an all-out effort, but it’s tough enough to challenge your endurance and force your body to adapt. Training at tempo helps improve your lactate threshold, running economy, and pacing awareness — all essential for holding form and speed during the bike-to-run transition in a sprint triathlon.
Below are 10 key tempo brick workouts to enhance your sprint triathlon performance.
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
How to Use These Tempo Brick Sessions
1–2 bricks per week is ideal, with at least one focusing on race pace.
Start with shorter bricks and progress to longer efforts as fitness improves.
Include proper recovery between high-intensity sessions to avoid burnout.
Mini FAQ
Q: What is a tempo brick session?
A: 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.
Q: How does tempo training benefit sprint triathletes?
A: Tempo work improves aerobic capacity, muscular endurance, and mental toughness—key for holding strong, steady efforts throughout a Sprint triathlon.
Q: How often should I include tempo bricks in my training?
A: Once per week during the build phase is ideal, especially after establishing a strong aerobic base.
Q: Can beginners do tempo brick sessions?
A: Yes! Tempo workouts are manageable and effective for beginners. Just adjust duration and pace based on your fitness level.
Final Thoughts
Tempo brick sessions are the unsung heroes of sprint triathlon training. They bridge the gap between endurance and speed, teaching your body how to hold steady power on the bike and transition smoothly into a strong, controlled run. 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.
