Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a full understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
The inspiration for this workout comes from needing a series of workouts for athletes competing in Ironman 70.3 events. I sat down with a pen and paper and planned a series out. This is the first of the Tempo Brick sessions that came from that planning time.
Coach Ray’s Tempo Brick #2
- Bike
- 80min WU Level II;
- 2x 15min Level III, 10min Level II RI;
- Run
- 2x 8min Level III, 4min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start this brick with a two and a half hour ride. The first 80-minutes is your Warm Up (WU) at Level II. Then increase your effort to Level III for two, fifteen-minute reps. Ride for ten-minutes at Level II between reps.
After the second rep transition into the run.
Start the run at Level III for eight-minutes. Complete two of these tempo reps, with a four-minute Rest Interval (RI) at Level II between.
After the second rep move into a Cool Down (CD) for ten minutes at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
Read more about the benefits of brick sessions here:
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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