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
- 30min WU Level II;
- 6x 10min Level III, 5min Level II RI;
- Run
- 4x 10min Level III, 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
The first 30-minutes is your Warm Up (WU) at Level II. Then increase your effort to Level III for six, ten-minute reps. Ride for five-minutes at Level II between reps.
After the sixth rep transition into the run.
Start the run at Level III for ten-minutes. There are a total of four 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
🏊♀️🚴♀️🏃♀️ Ironman 70.3 Unleashed: Your 12-Week Blueprint to Peak Performance 🏊♂️🚴♂️🏃♂️
Are you an intermediate triathlete looking for a structured, proven plan to build endurance, strength, and speed for your next Ironman 70.3? 💪🔥
This 12-week periodized training plan is designed to optimize your performance—guiding you through a progressive build-up so you arrive on race day stronger, faster, and ready to conquer the course. 🏅
What You’ll Get:
✅ Structured Training – 🏊♀️🏊♂️ Three swim sessions, 🚴♀️🚴♂️ two bike sessions, 🏃♀️🏃♂️ two run workouts, a dedicated brick session, and a stretching routine each week.
✅ Video-Led Workouts – 🎥 Follow guided cycling and stretching sessions to maximize gains.
✅ Expert Coaching Support – 🎤 Join fortnightly group coaching calls to refine your approach and stay on track.
✅ Exclusive VIP Community – 👥 Connect with like-minded triathletes in a private Qwik Kiwi Facebook group.
✅ Flexible Scheduling – 📅 Adapt sessions around your lifestyle while maintaining progress.
Who Is This For?
🏊♀️🚴♀️🏃♀️ Triathletes already training consistently who want to race strong and finish faster. 🏊♂️🚴♂️🏃♂️
📈 Athletes looking for a structured plan that balances endurance, strength, and speed.
🤝 Those who value expert coaching, video-led sessions, and a supportive community.
🚫 Not for absolute beginners—you should already be able to swim 1,500m, bike for 2:30hrs, and run for 1:30hr.
🔹 Are you ready to take your Ironman 70.3 training to the next level? 🔹
Join the Ironman 70.3 Unleashed training plan today and make this your strongest race yet! 🏆🔥
