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.
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Tempo training sits in the “comfortably uncomfortable” zone — and it’s where most endurance races are actually won.
Too many athletes train either too easy or too hard, missing the intensity that builds sustainable speed, aerobic strength, and race-day confidence. In this article, Coach Ray explains what tempo training really is, why it matters for triathletes, runners, and cyclists, and how mastering this middle ground leads to smarter pacing and stronger finishes.