This endurance-focused brick, inspired by Riley Rosado, builds sustained strength and pacing discipline. With extended Level II and Level III efforts on the bike followed by a controlled 5km run, it develops durability and rhythm for long-course racing. A steady, purposeful session designed to reinforce consistency, patience, and race-day resilience.
View More Monday Brick: Riley Rosado’s Brick
This Friday Fartlek Run features a **20-minute tempo effort** designed to build aerobic strength and pacing control for parkrun and 5km racing. Running at a controlled Level III intensity, this session helps improve endurance, boost confidence, and prepare you to run stronger from start to finish.
View More Friday Fartlek Run: parkrun Tune Up 20min Tempo
This Friday Fartlek Run features **4×10-minute tempo intervals** designed to build aerobic strength and pacing discipline. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer events, helping develop strong, sustainable race pace.
View More Friday Fartlek Run: 4x 10min Tempo Runs
This Friday Fartlek Run features **3×12-minute tempo intervals** designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events while maintaining controlled, high-quality training.
View More Friday Fartlek Run: 3x 12min Tempo Runs
This Friday Fartlek Run features 5×7-minute tempo intervals designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events, providing quality training without excessive fatigue.
View More Friday Fartlek Run: 5x 7min Tempo Runs
Dermott Hayes’ Endurance Brick #2 builds durability on the bike before demanding sustained, repeatable intensity on tired legs. After a steady 40km aerobic ride, four 2km efforts at Level IV with just 30 seconds recovery test your rhythm, resilience, and ability to reset under pressure. A race-relevant brick for athletes who want to stay strong when fatigue sets in.
View More Monday’s Brick: Dermott Hayes Endurance Brick #2
Dermott Hayes’ Endurance Brick #1 pairs disciplined aerobic riding with controlled progression on the run. After a steady 40km ride at Level II, the challenge is shifting gears smoothly and building through 2km at Level III before pressing into Level IV — finishing strong without forcing it. A simple structure that strengthens both your engine and your composure.
View More Monday’s Brick: Dermott Hayes Endurance Brick #1
This Friday Fartlek Run features 6×5-minute tempo intervals designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this workout is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events, delivering quality training without excessive fatigue.
View More Friday Fartlek Run: 6x 5min Tempo Runs