Easier version
default
IntervalsRPE 8.5All OutPro Level★★★★☆
TRACK TETRIS (LONG)
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Symmetrical pattern with multiple peaks
Workout Overview
Duration
1h 15m
Distance
14km
Intensity
8.5/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
geometricsymmetricalvaried
Export Workout
Sign in to download TCX files
Sign in to download FIT files
Workout Builder
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 57
20% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 2 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 3 of 57
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 4 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 5 of 57
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 6 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 7 of 57
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 8 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 9 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 10 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 11 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 12 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 13 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 14 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 15 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 16 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 17 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 18 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 19 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 20 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 21 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 22 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 23 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 24 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 25 of 57
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 26 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 27 of 57
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 28 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 29 of 57
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 30 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 31 of 57
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 32 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 33 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 34 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 35 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 36 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 37 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 38 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 39 of 57
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 40 of 57
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 41 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 42 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 43 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 44 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 45 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 46 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 47 of 57
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 48 of 57
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 49 of 57
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 50 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 51 of 57
3% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 52 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 53 of 57
3% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 54 of 57
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 55 of 57
3% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 56 of 57
0% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 57 of 57
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:15
Training Purpose
Symmetrical pattern with multiple peaks
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Track Tetris
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
Track Tetris
Repeat 1x: Geometric pattern: 100-200-300-400-300-200-100m x3 sets
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More intervals workouts with all out intensity
Similar Intensity
Other all out intensity workouts with different training styles
Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.