10 Key Ironman 70.3 Tempo Brick Sessions!
Think you’re ready to run off the bike? Let’s find out.
Brick sessions—workouts that combine two disciplines back-to-back—are essential for Ironman 70.3 training.
Tempo brick sessions, in particular, help develop race-specific endurance, improve your ability to run off the bike, and dial in your pacing.
These workouts focus on sustained efforts at or near race pace, helping you adapt to the demands of a 70.3.
Why Tempo Bricks Matter for Ironman 70.3?
• Race-Specific Fitness – Teaches your body to handle sustained effort at your goal pace.
• Bike-to-Run Adaptation – Reduces heavy-leg feeling when transitioning to the run.
• Mental Toughness – Builds confidence in managing fatigue and pacing.
• Pacing Strategy – Helps fine-tune your effort levels for race day.
Below are 10 key tempo brick sessions to include in your training plan:
1. Classic 70.3 Race-Pace Brick
Purpose: Dial in race-day pacing and nutrition.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 2.5–3 hours @ 75–85% FTP
Run Warm-Up: 5 minutes easy jog
Run Main Set: 30–40 minutes @ 70.3 goal pace
Run Cool-Down: 5 minutes easy jog
2. Broken Race-Pace Brick
Purpose: Simulate race effort with recoveries to maintain quality.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 3 x (30 minutes @ 80–85% FTP + 5 minutes easy spin)
Run Warm-Up: 5 minutes easy jog
Run Main Set: 3 x (10 minutes @ goal pace + 2 minutes walk recovery)
Run Cool-Down: 5 minutes easy jog
3. Long Tempo Brick
Purpose: Build endurance and test transitions under fatigue.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 3.5–4 hours @ 70–80% FTP
Run Warm-Up: 5 minutes easy jog
Run Main Set: 45–60 minutes @ steady aerobic pace (Zone 2)
Run Cool-Down: 5 minutes easy jog
4. Negative-Split Brick
Purpose: Practice even pacing and finishing strong.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 90 minutes (First 45 min @ 75% FTP, Last 45 min @ 85% FTP)
Run Warm-Up: 5 minutes easy jog
Run Main Set: 30 minutes (First 15 min @ steady pace, Last 15 min @ 70.3 pace)
Run Cool-Down: 5 minutes easy jog
5. Over-Under Race-Pace Brick
Purpose: Handle pacing variability and build fatigue resistance.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 4 x (15 minutes @ 85–90% FTP + 10 minutes @ 70–75% FTP)
Run Warm-Up: 5 minutes easy jog
Run Main Set: 35 minutes (First 15 min @ tempo, Last 20 min @ steady pace)
Run Cool-Down: 5 minutes easy jog
6. The Progressive Run Brick
Purpose: Prepare for strong run finishes and build mental grit.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 2.5 hours @ 75–85% FTP
Run Warm-Up: 5 minutes easy jog
Run Main Set: 40 minutes (Increase pace every 10 min from easy to tempo)
Run Cool-Down: 5 minutes easy jog
7. Heat Adaptation Brick
Purpose: Train for hot-weather racing and hydration strategies.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 2 hours @ steady effort in heat (indoor or outdoor)
Run Warm-Up: 5 minutes easy jog
Run Main Set: 45 minutes @ 70.3 pace in warm conditions
Run Cool-Down: 5 minutes easy jog
8. Strength Brick (Hill Focused)
Purpose: Build muscular endurance for hilly races.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 2.5–3 hours with hill repeats (4–5 min climbs @ 90% FTP)
Run Warm-Up: 5 minutes easy jog
Run Main Set: 35–45 minutes on rolling terrain or hill reps
Run Cool-Down: 5 minutes easy jog
9. Threshold-Tempo Brick
Purpose: Boost threshold power and control at high intensities.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 4 x (10 minutes @ 95% FTP + 5 minutes easy)
Run Warm-Up: 5 minutes easy jog
Run Main Set: 3 x (1 mile @ tempo effort + 3 minutes easy jog)
Run Cool-Down: 5 minutes easy jog
10. Race Simulation Brick
Purpose: Final fitness test and strategy tune-up.
Bike Warm-Up: 10 minutes easy spin
Bike Main Set: 3 hours @ race effort with full nutrition
Run Warm-Up: 5 minutes easy jog
Run Main Set: 60 minutes @ 70.3 goal pace
Run Cool-Down: 5 minutes easy jog
Tips for Executing Tempo Bricks
Fuel Properly – Train with the same nutrition plan you’ll use on race day.
Pace Wisely – Stick to prescribed efforts; avoid going too hard.
Practice Transitions – Keep transitions short to mimic race-day conditions.
Recover Well – Tempo bricks are demanding; schedule recovery days accordingly.
Incorporate these sessions strategically into your Ironman 70.3 training to develop the strength, endurance, and pacing skills needed for a successful race!
Which one’s going to be your go-to on the road to 70.3?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.