12 workouts
General Fitness
Not every runner is training for a race. These sessions keep running varied and effective for its own sake — a mix of easy running, light speed play and the occasional harder effort.
Easy Aerobic Base Run
A foundational easy run designed to build aerobic capacity and improve running economy. Perfect for active recovery or building weekly mileage.
- Duration
- 45m
- Main set effort
- RPE 3 / 10
- Distance
- 8km
- Terrain
- any
Acid Bath Bonanza 🧪 (Laboratory Experiment)
Welcome to the lactate laboratory! 6x3 minute tempo surges with equal recovery. This alternating tempo/recovery experiment tests your lactate buffering system while keeping things manageable. Perfect acid bath introduction!
- Duration
- 38m
- Main set effort
- RPE 7.6 / 10
- Distance
- 8km
- Terrain
- road
Comfortably Uncomfortable Club 😅 (Membership Trial)
Welcome to the club where comfort meets discomfort! A 20-minute progressive tempo from easy to threshold. Perfect for runners who want to explore the sweet spot between comfortable and challenging.
- Duration
- 35m
- Main set effort
- RPE 6 / 10
- Distance
- 7.5km
- Terrain
- road
Cruise Control Chaos 🚗 (City Drive)
Set your cruise control and embrace the chaos! 2x15 minute tempo blocks with breaks. Perfect for runners who love the steady rhythm of tempo running but want structured recovery breaks.
- Duration
- 39m
- Main set effort
- RPE 7.4 / 10
- Distance
- 8.5km
- Terrain
- road
Lactate Lake Swimmer 🏊♂️ (Short Dip)
Take a refreshing 20-minute swim in the lactate lake! This continuous tempo run builds your threshold endurance while keeping you perfectly balanced on the edge of discomfort. Perfect for those who want to dip their toes in tempo running without drowning.
- Duration
- 30m
- Main set effort
- RPE 7 / 10
- Distance
- 6km
- Terrain
- road
Lactic Limit Leaper 🦘 (Hop Practice)
Time to practice your lactate leaping skills! 2x6 min tempo + 3x2 min threshold. This combination workout teaches you to leap between tempo and threshold zones like a lactate kangaroo.
- Duration
- 39m
- Main set effort
- RPE 7.9 / 10
- Distance
- 8km
- Terrain
- road
Neuromuscular Power Development
Short, explosive sprint intervals designed to improve neuromuscular power, running economy, and top-end speed. Perfect for race finishing kicks.
- Duration
- 45m
- Main set effort
- RPE 3.8 / 10
- Distance
- 7.5km
- Terrain
- track
Road Runner's Rampage 💨 (Classic Version)
The ultimate cartoon speed workout! Five blazing 400m intervals that'll make you faster than any ACME contraption. Warning: May cause excessive 'meep meeping' and sudden urges to paint tunnel entrances on canyon walls.
- Duration
- 35m
- Main set effort
- RPE 6.1 / 10
- Distance
- 6km
- Terrain
- track
The Flash ⚡ (Classic Version)
The ultimate superhero speed workout! Sprint intervals that'll transform you from mild-mannered runner to speed demon. Warning: May cause excessive confidence and desire to wear red.
- Duration
- 45m
- Main set effort
- RPE 3.8 / 10
- Distance
- 7.5km
- Terrain
- track
Threshold Therapy Session 🛋️ (Initial Consultation)
Welcome to threshold therapy! A healing pyramid session: 3-5-3 minutes at tempo with recovery breaks. Dr. Tempo will help you work through your lactate issues in this therapeutic running session.
- Duration
- 36m
- Main set effort
- RPE 7 / 10
- Distance
- 7.5km
- Terrain
- road
Threshold Thug's Takeover 💪 (Quick Heist)
The threshold thugs are staging a quick heist on your lactate system! 3x8 minute tempo intervals with short breaks to steal some serious fitness gains. Perfect for runners ready to get tough with their threshold training.
- Duration
- 35m
- Main set effort
- RPE 7.9 / 10
- Distance
- 7.5km
- Terrain
- road
Usain's Revenge 🏃♂️ (Championship Edition)
The classic Usain workout that made him legendary. Six explosive 100m sprints that'll have you feeling like you could outrun a cheetah. Warning: May cause spontaneous victory dancing.
- Duration
- 40m
- Main set effort
- RPE 2.3 / 10
- Distance
- 6km
- Terrain
- track