Ironman Tempo Bricks: 10 Must-Do Sessions
Want to lock in your Ironman pacing and finish strong no matter how deep into the pain cave you go?
Tempo brick sessions blend the endurance demands of long-course racing with controlled intensity to simulate the real grind of race day—without pushing you over the edge.
Why Tempo Bricks Are Essential for Ironman Training
Tempo efforts fall just below threshold—around zone 3 on most training scales. They’re moderate to hard, sustainable, and race-specific. Training in this zone teaches your body to handle sustained effort, stay efficient, and manage fatigue while maintaining speed.
Benefits of tempo brick training:
Dial in your Ironman race pace
Build aerobic strength and muscular endurance
Improve mental resilience for the final miles
Reinforce race nutrition and pacing strategies
Let’s break down the 10 essential tempo brick sessions every Ironman athlete should have in their plan.
10 Tempo Brick Sessions for Ironman Athletes
Each session includes:
Bike warm-up: 10 min easy spinning
Run transition warm-up: 5 min easy jog after the bike
Cool-down: 10 min easy at the end of the run
1. Classic Ironman Tempo Brick
Bike: 10 min warm-up → 3–4 hours @ Ironman pace (zone 2–3), last 30 min @ tempo
Run: 5 min easy jog → 45–60 min @ Ironman pace, last 15 min @ tempo → 10 min cool-down
Why? Builds endurance and simulates the final push of race day.
2. Progressive Bike-Run Brick
Bike: 10 min warm-up → 2 hours steady, last 45 min building from Ironman pace to tempo
Run: 5 min easy jog → 30 min starting at Ironman pace, finishing at tempo → 10 min cool-down
Why? Trains pacing discipline and progressive fatigue resistance.
3. 70.3 to Ironman Bridge Brick
Bike: 10 min warm-up → 2.5–3 hours @ 70.3 pace (upper zone 3)
Run: 5 min easy jog → 20 min fast (zone 4), then 20 min @ Ironman pace → 10 min cool-down
Why? Sharpens top-end speed and reinforces pacing after early fatigue.
4. Short & Sharp Race-Sim Brick
Bike: 10 min warm-up → 90 min with 3 x 20 min @ Ironman effort (5 min easy between)
Run: 5 min easy jog → 10 min tempo, 10 min @ Ironman pace → 10 min cool-down
Why? Efficient for time-crunched athletes needing quality race specificity.
5. Over-Distance Simulation Brick
Bike: 10 min warm-up → 5–5.5 hours @ Ironman pace, last 20 min @ tempo
Run: 5 min easy jog → 60 min (first 45 min @ Ironman pace, last 15 min tempo) → 10 min cool-down
Why? Builds confidence and stamina to go beyond race distance.
6. FTP-to-Tempo Brick
Bike: 10 min warm-up → 90 min with 3 x 10 min @ FTP (zone 4), then 45 min @ tempo
Run: 5 min easy jog → 20 min steady, 15 min tempo → 10 min cool-down
Why? Combines power development with long-range pacing control.
7. Hill Strength Brick
Bike: 10 min warm-up → 2 hours with 4 x 10 min climbs @ tempo effort
Run: 5 min easy jog → 30 min hilly run, last 10 min @ tempo → 10 min cool-down
Why? Builds strength for hilly courses and reinforces muscular endurance.
8. Negative Split Long Brick
Bike: 10 min warm-up → 4 hours, second half faster (Ironman to tempo effort)
Run: 5 min easy jog → 45 min steady, last 15 min @ tempo → 10 min cool-down
Why? Develops disciplined pacing and late-race push capacity.
9. Threshold-Tempo Combo Brick
Bike: 10 min warm-up → 75 min: 4 x 5 min @ threshold (zone 4), 20 min steady, 20 min tempo
Run: 5 min easy jog → 5K hard, 5K @ Ironman pace → 10 min cool-down
Why? Merges high-end efforts with tempo pacing for all-around conditioning.
10. Race-Week Tempo Tune-Up
Bike: 10 min warm-up → 40 min with 2 x 15 min @ Ironman pace, finish with 10 min tempo
Run: 5 min easy jog → 20 min with 5 min tempo burst → 10 min cool-down
Why? Keeps the legs sharp during taper while minimizing fatigue.
Final Tips for Tempo Brick Success
Fuel early and often: These sessions are perfect for practicing race-day nutrition.
Stick to your zones: Use heart rate, power, or pace to stay in the tempo sweet spot.
Focus on form: Keep posture strong, especially in the final push.
Recover properly: These are taxing—schedule low-intensity days after tempo bricks.
Mini FAQ: Tempo Brick Workouts
How often should I include tempo bricks in Ironman training?
Once per month is ideal during the race build phase, especially in the final 8–10 weeks.
Are tempo bricks good for both 70.3 and full Ironman?
Yes! Just adjust the bike/run durations based on your target event.
How do I know if I’m at tempo intensity?
You should feel strong and controlled—but talking becomes difficult. Use power, HR, or pace zones to guide you.
Which of these tempo bricks are you adding to your Ironman training this week?
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.