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 #10
- Bike
- 55min WU Level II;
- 4x 15min Level III, 5min Level II RI;
- Run
- 3x 10min Level III, 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start this brick with a two and a half hour ride. The first 55-minutes is your Warm Up (WU) at Level II. Then increase your effort to Level III for four, fifteen-minute reps. Ride for five-minutes at Level II between reps.
After the fourth rep transition into the run.
Start the run at Level III for ten-minutes. There are a total of three reps to complete, take a five-minute Rest Interval (RI) jogging at Level II between reps.
Then 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
Ironman 70.3 Fast-Track
Maximize Your Performance in Just 10 Hours Per Week 🏊♀️🏊♂️🚴♀️🚴♂️🏃♀️🏃♂️
Are you a time-crunched athlete looking to crush your Ironman 70.3 goals, but struggling to find the hours in your week? The Ironman 70.3 Fast-Track training plan is designed for busy triathletes like you who want to train smart, not hard, and achieve peak performance in just 10 hours per week. ⏱️
This plan is specifically for athletes who are already comfortable with the fundamentals of swimming, cycling, and running. Before starting, you should be able to:
- Swim 2,000 meters 🏊♀️🏊♂️
- Ride for 2 hours 🚴♀️🚴♂️
- Run for 90 minutes 🏃♀️🏃♂️
If you’re ready to build on these foundations, this training plan will help take you to the next level, focusing on performance, efficiency, and race-day readiness.
In just 8 weeks, you’ll follow a carefully structured training plan that balances swim, bike, run, and recovery sessions to ensure you’re race-ready without overwhelming your schedule. The plan includes:
- Two swim sessions per week 🏊♀️🏊♂️ to build endurance and technique
- Two bike rides per week 🚴♀️🚴♂️ with video-led workouts for your smart trainer to improve your cycling strength and efficiency
- Two run sessions per week 🏃♀️🏃♂️ to improve speed and stamina
- One brick session per week 🚴♀️🚴♂️🏃♀️🏃♂️ to simulate race conditions
- One stretching session per week 🤸♀️🤸♂️ with video-led guidance to improve flexibility, boost recovery, and reduce injury risk
But it’s not just about the plan. It’s about support. As a part of the Qwik Kiwi tribe, you gain access to an exclusive, private community where you can engage with fellow athletes, ask questions, and share your journey. Plus, you’ll join fortnightly group coaching calls with Coach Ray to stay motivated, receive expert advice, and get personalized guidance as you work towards your Ironman 70.3 goal. 🌟
Hear from Athletes Just Like You:
Anna Cochrane
“I was recommended to Ray by a friend. He gave me a plan which was essential for me to complete my first 70.3 triathlon in Taupo. My cycling has improved significantly due to his Velocity training sessions! He shared so many handy tips and tricks, and I appreciated all his encouragement to help me believe I could do it! Thanks Ray!” 🙌
Jason Ford
“So far for me, I’ve completed a half Ironman event, which I never thought I’d be able to do. I’ve got to the point where I’m comfortable swimming longer distances, lost about 10 kilograms. It’s good to have a personalized program that isn’t a one-size-fits-all, like you find on the internet… You’ve got an approachable coach who will take on your feedback and work with you around life. Just having that adaptability and personalization has really been key for me.” 💪
Whether you’re new to the 70.3 distance or aiming to improve your race time, this program is designed to give you the best results with the limited time you have available. Through a periodized, efficient approach, we’ll maximize your training and get you to the finish line strong, fast, and injury-free. 💥
Don’t let time constraints hold you back from reaching your full potential. Take the Fast-Track to your Ironman 70.3 success with this expertly crafted, time-efficient training plan. 🎯🏅
