111 workouts
Interval Workouts
Intervals alternate hard efforts with recovery, so you spend more total time at a pace you could not hold continuously. That is what makes them the fastest way to raise speed and running economy.
Every session below lists its repetitions, effort targets on the RPE scale and recovery lengths, and can be exported to a Garmin or printed.
The Cutdown Kilometer
Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
- Duration
- 1h 5m
- Main set effort
- RPE 7.6 / 10
- Distance
- 11km
- Terrain
- track
The 200m Blitz (Long)
30x200m with rotating effort: 3 fast, 1 float pattern
- Duration
- 1h 20m
- Main set effort
- RPE 6.8 / 10
- Distance
- 14km
- Terrain
- track
Double Ladder Assault (Short)
Two ladders back-to-back: ascending then descending without break
- Duration
- 45m
- Main set effort
- RPE 7 / 10
- Distance
- 8.4km
- Terrain
- track
The Descending Ladder (Long)
Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.
- Duration
- 1h 30m
- Main set effort
- RPE 8.2 / 10
- Distance
- 15.4km
- Terrain
- track
The 800m Accelerator (Long)
10x800m with each rep progressively faster
- Duration
- 1h 30m
- Main set effort
- RPE 6.5 / 10
- Distance
- 17.6km
- Terrain
- track
Progressive Distance Builder (Long)
Building blocks: 400-600-800-1000-1200-1600m at same pace
- Duration
- 1h 25m
- Main set effort
- RPE 5 / 10
- Distance
- 19.4km
- Terrain
- track
The Kilometer Countdown
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
- Duration
- 1h 30m
- Main set effort
- RPE 8.6 / 10
- Distance
- 19km
- Terrain
- road
Hill Pyramid Assault
Hill repeats in pyramid pattern: 30s-60s-90s-2min-90s-60s-30s with downhill jog recovery.
- Duration
- 50m
- Main set effort
- RPE 5.3 / 10
- Distance
- 8km
- Terrain
- trail
Progression Pyramid (Long)
Pyramid with progressive pacing: each pyramid set gets faster
- Duration
- 1h 30m
- Main set effort
- RPE 9.3 / 10
- Distance
- 19.2km
- Terrain
- track
The 400m Gauntlet
20x400m with alternating pace - odd reps at 5K pace, even reps at 10K pace for active recovery.
- Duration
- 1h 0m
- Main set effort
- RPE 6.2 / 10
- Distance
- 13km
- Terrain
- track
Progressive Mile Madness
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
- Duration
- 1h 20m
- Main set effort
- RPE 7.5 / 10
- Distance
- 14km
- Terrain
- road
Speed Ladder Down (Long)
Fast descending ladder: 1000-800-600-400-200-100m progressively faster
- Duration
- 1h 10m
- Main set effort
- RPE 8.1 / 10
- Distance
- 14.3km
- Terrain
- track
Speed Ladder Down (Short)
Fast descending ladder: 1000-800-600-400-200-100m progressively faster
- Duration
- 40m
- Main set effort
- RPE 6.6 / 10
- Distance
- 7.8km
- Terrain
- track
5K Interval Training
A challenging interval workout designed to improve your 5K race pace and overall speed.
- Duration
- 45m
- Main set effort
- RPE 7.8 / 10
- Distance
- 8km
- Terrain
- track
Mixed Effort Interval Pattern
Example workout demonstrating the new interval structure with recovery periods as separate intervals. Features a pattern of RPE 7 work, RPE 8 work, followed by recovery.
- Duration
- 1h 0m
- Main set effort
- RPE 7.3 / 10
- Distance
- 8km
- Terrain
- track
Progression Pyramid (Short)
Pyramid with progressive pacing: each pyramid set gets faster
- Duration
- 45m
- Main set effort
- RPE 7 / 10
- Distance
- 8.2km
- Terrain
- track
The 1000m Triple (Short)
3 sets of 4x1000m at different pace zones
- Duration
- 1h 0m
- Main set effort
- RPE 8.6 / 10
- Distance
- 12km
- Terrain
- track
The Double Down (Long)
Two identical pyramid sets separated by sustained tempo - tests ability to repeat quality work.
- Duration
- 1h 25m
- Main set effort
- RPE 9.6 / 10
- Distance
- 17.6km
- Terrain
- track
The 400m Gauntlet (Long)
20x400m with alternating pace - odd reps at 5K pace, even reps at 10K pace for active recovery.
- Duration
- 1h 10m
- Main set effort
- RPE 10 / 10
- Distance
- 15.6km
- Terrain
- track
The Mile Mixer (Short)
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
- Duration
- 50m
- Main set effort
- RPE 8.1 / 10
- Distance
- 11.4km
- Terrain
- road
The Wave Pattern (Long)
Rolling intervals: 400-600-800-1000-800-600-400m repeated in waves
- Duration
- 1h 35m
- Main set effort
- RPE 9.3 / 10
- Distance
- 19.6km
- Terrain
- track
The 200m Blitz
30x200m with rotating effort: 3 fast, 1 float pattern
- Duration
- 1h 5m
- Main set effort
- RPE 5.7 / 10
- Distance
- 11km
- Terrain
- track
The Pyramid of Pain
Classic pyramid structure building from 200m to 1600m and back down, testing both speed and endurance with matched recovery periods.
- Duration
- 1h 0m
- Main set effort
- RPE 5.2 / 10
- Distance
- 9.2km
- Terrain
- track
The 200m Blitz (Short)
30x200m with rotating effort: 3 fast, 1 float pattern
- Duration
- 45m
- Main set effort
- RPE 5.1 / 10
- Distance
- 8km
- Terrain
- track
The Pyramid of Pain (Long)
Classic pyramid structure building from 200m to 1600m and back down, testing both speed and endurance with matched recovery periods.
- Duration
- 1h 20m
- Main set effort
- RPE 7.1 / 10
- Distance
- 14.8km
- Terrain
- track
The Kilometer Countdown (Long)
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
- Duration
- 1h 50m
- Main set effort
- RPE 7.9 / 10
- Distance
- 25km
- Terrain
- road
The 800m Accelerator
10x800m with each rep progressively faster
- Duration
- 1h 15m
- Main set effort
- RPE 6.8 / 10
- Distance
- 15km
- Terrain
- track
Double Ladder Assault (Long)
Two ladders back-to-back: ascending then descending without break
- Duration
- 1h 25m
- Main set effort
- RPE 9.3 / 10
- Distance
- 19.6km
- Terrain
- track
Track Tetris
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
- Duration
- 1h 0m
- Main set effort
- RPE 7.9 / 10
- Distance
- 11.4km
- Terrain
- track
The Pyramid of Pain (Short)
Classic pyramid structure building from 200m to 1600m and back down, testing both speed and endurance with matched recovery periods.
- Duration
- 40m
- Main set effort
- RPE 4.9 / 10
- Distance
- 6.2km
- Terrain
- track
The Descending Ladder
Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.
- Duration
- 1h 10m
- Main set effort
- RPE 8 / 10
- Distance
- 11.2km
- Terrain
- track
Hill Pyramid Assault (Short)
Hill repeats in pyramid pattern: 30s-60s-90s-2min-90s-60s-30s with downhill jog recovery.
- Duration
- 35m
- Main set effort
- RPE 5.1 / 10
- Distance
- 6km
- Terrain
- trail
The Kilometer Countdown (Short)
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
- Duration
- 1h 0m
- Main set effort
- RPE 8 / 10
- Distance
- 10km
- Terrain
- road
Neuromuscular Chaos (Short)
Random short distances (100-400m) at varying efforts - unpredictable pattern prevents comfort.
- Duration
- 45m
- Main set effort
- RPE 7.2 / 10
- Distance
- 7km
- Terrain
- track
Progressive Mile Madness (Long)
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
- Duration
- 1h 35m
- Main set effort
- RPE 7.2 / 10
- Distance
- 16.5km
- Terrain
- road
Progression Pyramid
Pyramid with progressive pacing: each pyramid set gets faster
- Duration
- 1h 5m
- Main set effort
- RPE 8.6 / 10
- Distance
- 12.8km
- Terrain
- track
The Wave Pattern (Short)
Rolling intervals: 400-600-800-1000-800-600-400m repeated in waves
- Duration
- 45m
- Main set effort
- RPE 7.8 / 10
- Distance
- 8.4km
- Terrain
- track
Speed Ladder Down
Fast descending ladder: 1000-800-600-400-200-100m progressively faster
- Duration
- 55m
- Main set effort
- RPE 7.8 / 10
- Distance
- 11.1km
- Terrain
- track
The Double Down (Short)
Two identical pyramid sets separated by sustained tempo - tests ability to repeat quality work.
- Duration
- 45m
- Main set effort
- RPE 7 / 10
- Distance
- 8.6km
- Terrain
- track
The Cutdown Kilometer (Long)
Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
- Duration
- 1h 25m
- Main set effort
- RPE 7.6 / 10
- Distance
- 14km
- Terrain
- track
The 800/400/200 Cascade
Descending triplets: 4 sets of (800-400-200m) at increasing pace
- Duration
- 1h 0m
- Main set effort
- RPE 7.6 / 10
- Distance
- 11.2km
- Terrain
- track
Hill Repeat Chaos
Mixed hill durations: 45s-90s-2min-90s-45s x3 rounds
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 10km
- Terrain
- trail
Double Ladder Assault
Two ladders back-to-back: ascending then descending without break
- Duration
- 1h 5m
- Main set effort
- RPE 8.3 / 10
- Distance
- 14km
- Terrain
- track
Progressive Distance Builder
Building blocks: 400-600-800-1000-1200-1600m at same pace
- Duration
- 1h 5m
- Main set effort
- RPE 8.4 / 10
- Distance
- 14.4km
- Terrain
- track
The Cutdown Kilometer (Short)
Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
- Duration
- 45m
- Main set effort
- RPE 7.8 / 10
- Distance
- 8km
- Terrain
- track
The 800/400/200 Cascade (Long)
Descending triplets: 4 sets of (800-400-200m) at increasing pace
- Duration
- 1h 15m
- Main set effort
- RPE 7.6 / 10
- Distance
- 14km
- Terrain
- track
The 800m Accelerator (Short)
10x800m with each rep progressively faster
- Duration
- 45m
- Main set effort
- RPE 8.4 / 10
- Distance
- 9.8km
- Terrain
- track
The Mile Mixer
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
- Duration
- 1h 15m
- Main set effort
- RPE 8.4 / 10
- Distance
- 16.5km
- Terrain
- road
The Mile Mixer (Long)
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
- Duration
- 1h 30m
- Main set effort
- RPE 6.9 / 10
- Distance
- 21.6km
- Terrain
- road
Track Tetris (Short)
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
- Duration
- 40m
- Main set effort
- RPE 6.6 / 10
- Distance
- 7.2km
- Terrain
- track
The 400m Gauntlet (Short)
20x400m with alternating pace - odd reps at 5K pace, even reps at 10K pace for active recovery.
- Duration
- 40m
- Main set effort
- RPE 6 / 10
- Distance
- 8.8km
- Terrain
- track
The Descending Ladder (Short)
Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.
- Duration
- 50m
- Main set effort
- RPE 7.8 / 10
- Distance
- 8.1km
- Terrain
- track
Hill Repeat Chaos (Long)
Mixed hill durations: 45s-90s-2min-90s-45s x3 rounds
- Duration
- 1h 20m
- Main set effort
- RPE 7.1 / 10
- Distance
- 13km
- Terrain
- trail
Hill Repeat Chaos (Short)
Mixed hill durations: 45s-90s-2min-90s-45s x3 rounds
- Duration
- 40m
- Main set effort
- RPE 6.4 / 10
- Distance
- 7km
- Terrain
- trail
Hill Pyramid Assault (Long)
Hill repeats in pyramid pattern: 30s-60s-90s-2min-90s-60s-30s with downhill jog recovery.
- Duration
- 1h 5m
- Main set effort
- RPE 6.5 / 10
- Distance
- 10km
- Terrain
- trail
The Double Down
Two identical pyramid sets separated by sustained tempo - tests ability to repeat quality work.
- Duration
- 1h 5m
- Main set effort
- RPE 9 / 10
- Distance
- 12.8km
- Terrain
- track
Progressive Distance Builder (Short)
Building blocks: 400-600-800-1000-1200-1600m at same pace
- Duration
- 45m
- Main set effort
- RPE 7.9 / 10
- Distance
- 9.8km
- Terrain
- track
The Wave Pattern
Rolling intervals: 400-600-800-1000-800-600-400m repeated in waves
- Duration
- 1h 10m
- Main set effort
- RPE 7.9 / 10
- Distance
- 14.4km
- Terrain
- track
The 1000m Triple
3 sets of 4x1000m at different pace zones
- Duration
- 1h 30m
- Main set effort
- RPE 9.3 / 10
- Distance
- 17km
- Terrain
- track
The 1000m Triple (Long)
3 sets of 4x1000m at different pace zones
- Duration
- 1h 50m
- Main set effort
- RPE 7.7 / 10
- Distance
- 21km
- Terrain
- track
Neuromuscular Chaos
Random short distances (100-400m) at varying efforts - unpredictable pattern prevents comfort.
- Duration
- 1h 5m
- Main set effort
- RPE 6.6 / 10
- Distance
- 10.5km
- Terrain
- track
Progressive Mile Madness (Short)
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
- Duration
- 50m
- Main set effort
- RPE 8.1 / 10
- Distance
- 9.5km
- Terrain
- road
Neuromuscular Chaos (Long)
Random short distances (100-400m) at varying efforts - unpredictable pattern prevents comfort.
- Duration
- 1h 20m
- Main set effort
- RPE 8.3 / 10
- Distance
- 13km
- Terrain
- track
The 800/400/200 Cascade (Short)
Descending triplets: 4 sets of (800-400-200m) at increasing pace
- Duration
- 45m
- Main set effort
- RPE 7.1 / 10
- Distance
- 8.4km
- Terrain
- track
Track Tetris (Long)
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
- Duration
- 1h 15m
- Main set effort
- RPE 8.5 / 10
- Distance
- 14.4km
- Terrain
- track
Cheetah's Chaos 🐆 (Full Hunt)
Channel the explosive power of the world's fastest land animal with this challenging 300m speed session. Get ready to hunt down your speed goals!
- Duration
- 45m
- Main set effort
- RPE 3.7 / 10
- Distance
- 6.2km
- Terrain
- track
Cheetah's Chaos 🐆 (Pack Hunt)
The ultimate test of sustained speed! Eight ferocious 300m intervals that will push your anaerobic system to its limits. Only for the truly committed speed demons.
- Duration
- 55m
- Main set effort
- RPE 3.7 / 10
- Distance
- 7.4km
- Terrain
- track
Cheetah's Chaos 🐆 (Quick Hunt)
Unleash your inner big cat with this fierce 300m speed session. Perfect for when you want to feel like the savanna's fastest predator without the commitment of a full hunt.
- Duration
- 35m
- Main set effort
- RPE 3.6 / 10
- Distance
- 5km
- Terrain
- track
Flash Gordon's Fury ⚡👨🚀 (Space Cadet)
Blast off into speed endurance with these cosmic 600m intervals! Perfect for space cadets ready to defend the universe with sustained speed power.
- Duration
- 50m
- Main set effort
- RPE 3.4 / 10
- Distance
- 5.7km
- Terrain
- track
Flash Gordon's Fury ⚡👨🚀 (Space Warrior)
Channel your inner space hero with three epic 600m speed endurance intervals! Time to show the galaxy what Earth's finest can do when the universe is at stake!
- Duration
- 1h 0m
- Main set effort
- RPE 3.6 / 10
- Distance
- 6.9km
- Terrain
- track
Flash Gordon's Fury ⚡👨🚀 (Universal Champion)
The ultimate test of galactic heroism! Four grueling 600m intervals that will forge you into the ultimate defender of the universe. Only for true space legends!
- Duration
- 1h 15m
- Main set effort
- RPE 3.6 / 10
- Distance
- 8.1km
- Terrain
- track
Gravity Defier's Delight 🚀 (Full Flight)
The complete anti-gravity experience! Four rounds of mixed hill challenges that'll have you mastering every type of uphill terrain like a physics-defying superhero.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 8.5km
- Terrain
- trail
Gravity Defier's Delight 🚀 (Quick Escape)
A delightful mix of gravity-defying efforts! Three different hill challenges that'll have you floating up inclines like gravity is just a suggestion.
- Duration
- 45m
- Main set effort
- RPE 4.8 / 10
- Distance
- 6.5km
- Terrain
- trail
Gravity Defier's Delight 🚀 (Space Mission)
Launch into orbit! Six rounds of mixed hill mastery that'll have you permanently defying gravity like a space-bound superhero. Houston, we have liftoff!
- Duration
- 1h 15m
- Main set effort
- RPE 6.1 / 10
- Distance
- 11km
- Terrain
- trail
Lightning McQueen's Madness ⚡🏁 (Championship Race)
Speed! I am speed! Eight lightning-fast 150m intervals that will have you racing like the legendary #95. Time to show everyone what real racing speed looks like!
- Duration
- 55m
- Main set effort
- RPE 3.4 / 10
- Distance
- 6.6km
- Terrain
- track
Lightning McQueen's Madness ⚡🏁 (Legendary Status)
The ultimate racing challenge! Ten championship-level 150m intervals that will cement your legendary status. Only for those ready to join the racing hall of fame!
- Duration
- 1h 10m
- Main set effort
- RPE 3.4 / 10
- Distance
- 7.8km
- Terrain
- track
Lightning McQueen's Madness ⚡🏁 (Rookie Race)
Ka-chiga! Get ready to race like a champion with these 150m speed intervals. Perfect for rookies looking to feel the thrill of Radiator Springs speed!
- Duration
- 45m
- Main set effort
- RPE 3.4 / 10
- Distance
- 5.4km
- Terrain
- track
Mountain Goat's Revenge 🐐 (Classic Climb)
The full mountain goat experience! Eight 45-second hill charges that'll transform you into a hill-climbing legend. Perfect for building serious uphill power and mental toughness.
- Duration
- 55m
- Main set effort
- RPE 5 / 10
- Distance
- 7.5km
- Terrain
- trail
Mountain Goat's Revenge 🐐 (Epic Expedition)
The ultimate mountain goat transformation! Ten 60-second hill conquests that'll turn you into the undisputed ruler of all peaks. This is mountain goat mastery at its finest.
- Duration
- 1h 10m
- Main set effort
- RPE 5.1 / 10
- Distance
- 9.5km
- Terrain
- trail
Mountain Goat's Revenge 🐐 (Quick Climb)
Channel your inner mountain goat for this hill-climbing adventure! Six explosive 30-second hill sprints that'll have you bounding up inclines like you belong in the Alps.
- Duration
- 45m
- Main set effort
- RPE 4.8 / 10
- Distance
- 6km
- Terrain
- trail
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
Peak Performance Pursuit 🏔️ (Base Camp)
Begin your pursuit of peak performance at base camp! Three hill circuit rounds combining uphill power with strength moves that'll elevate your running to new heights.
- Duration
- 45m
- Main set effort
- RPE 6.1 / 10
- Distance
- 5.5km
- Terrain
- trail
Peak Performance Pursuit 🏔️ (Everest Expedition)
The ultimate Everest expedition! Seven comprehensive hill circuit rounds that forge complete mountain mastery through the most challenging peak performance training known to humanity.
- Duration
- 1h 30m
- Main set effort
- RPE 7.2 / 10
- Distance
- 11km
- Terrain
- trail
Peak Performance Pursuit 🏔️ (Summit Climb)
The classic summit climb pursuit! Five comprehensive hill circuit rounds that combine endurance, power, and strength training for true peak performance mastery.
- Duration
- 1h 5m
- Main set effort
- RPE 6.3 / 10
- Distance
- 8km
- Terrain
- trail
Quicksilver's Quest ⚡🏃♂️ (Mutant Training)
Harness your mutant speed powers with these 250m intervals! Perfect for X-Men academy cadets ready to discover their superhuman speed potential.
- Duration
- 45m
- Main set effort
- RPE 3.5 / 10
- Distance
- 5.4km
- Terrain
- track
Quicksilver's Quest ⚡🏃♂️ (Omega-Level Mutant)
The ultimate test of mutant speed supremacy! Eight grueling 250m intervals that will unlock your omega-level speed potential. Only for those ready to join the X-Men elite!
- Duration
- 1h 10m
- Main set effort
- RPE 3.6 / 10
- Distance
- 7.8km
- Terrain
- track
Quicksilver's Quest ⚡🏃♂️ (X-Men Mission)
Time for a full X-Men mission! Six powerful 250m intervals that will have you running at superhuman speeds. Channel your inner Quicksilver and save the world with speed!
- Duration
- 55m
- Main set effort
- RPE 3.6 / 10
- Distance
- 6.6km
- 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
Road Runner's Rampage 💨 (Epic Version)
The legendary desert marathon of speed! Seven crushing 400m intervals that'll establish your dominance over every ACME invention ever created. This is roadrunner mastery - only attempt when you're ready to become a cartoon legend yourself!
- Duration
- 45m
- Main set effort
- RPE 6.4 / 10
- Distance
- 7.8km
- Terrain
- track
Road Runner's Rampage 💨 (Short Version)
Meep meep! Channel your inner Road Runner with lightning-fast 400m intervals. Short but intense - perfect for busy days when you want to leave Wile E. Coyote in the dust without the ACME explosions!
- Duration
- 25m
- Main set effort
- RPE 4.7 / 10
- Distance
- 4.2km
- Terrain
- track
Roadrunner's Revenge 🏃💨 (Epic Chase)
The ultimate roadrunner experience! Ten maximum velocity 50m fly sprints that will push your neuromuscular system to its absolute limits. Only for speed demons ready to defy physics!
- Duration
- 1h 0m
- Main set effort
- RPE 1.1 / 10
- Distance
- 6.4km
- Terrain
- track
Roadrunner's Revenge 🏃💨 (Full Chase)
Beep beep! Eight explosive 50m fly sprints that will have you reaching roadrunner-level speeds. Time to show Wile E. Coyote what real speed looks like!
- Duration
- 50m
- Main set effort
- RPE 1.1 / 10
- Distance
- 5.6km
- Terrain
- track
Roadrunner's Revenge 🏃💨 (Quick Escape)
Beep beep! Time to outrun Wile E. Coyote with these lightning-fast 50m fly sprints. Perfect for developing maximum velocity without the commitment of longer intervals.
- Duration
- 40m
- Main set effort
- RPE 1.1 / 10
- Distance
- 4.8km
- Terrain
- track
Sisyphus's Punishment ⛰️ (Classic Sentence)
The full mythological experience! Six 3-minute boulder-pushing climbs that'll teach you the true meaning of perseverance. What doesn't kill you makes you a legend.
- Duration
- 1h 5m
- Main set effort
- RPE 6.6 / 10
- Distance
- 9km
- Terrain
- trail
Sisyphus's Punishment ⛰️ (Eternal Sentence)
The gods are truly angry! Eight 4-minute boulder-pushing climbs that'll forge you into a mythological legend. This is what builds immortal hill strength.
- Duration
- 1h 20m
- Main set effort
- RPE 7.1 / 10
- Distance
- 11km
- Terrain
- trail
Sisyphus's Punishment ⛰️ (Merciful Sentence)
The gods have been kind! Only four 2-minute boulder-pushing sessions up the mountain. Perfect for building hill endurance without the eternal suffering part.
- Duration
- 50m
- Main set effort
- RPE 6.1 / 10
- Distance
- 7km
- Terrain
- trail
Sonic Boom Special 💥 (Chaos Control)
The ultimate Sonic challenge! Three complete pyramids that will test every fiber of your speed system. Only for those ready to achieve Super Sonic status.
- Duration
- 1h 15m
- Main set effort
- RPE 2.6 / 10
- Distance
- 8.5km
- Terrain
- track
Sonic Boom Special 💥 (Double Dash)
Two complete speed pyramids for the ultimate Sonic experience! Build up, peak out, come down, then do it all again. Gotta go fast... twice!
- Duration
- 1h 0m
- Main set effort
- RPE 2.6 / 10
- Distance
- 7km
- Terrain
- track
Sonic Boom Special 💥 (Speed Trial)
Break the sound barrier with this pyramid workout! Like Sonic collecting rings, you'll build speed gradually then come back down. One complete pyramid for speed newcomers.
- Duration
- 40m
- Main set effort
- RPE 3.9 / 10
- Distance
- 5km
- Terrain
- track
Speedy Gonzales Special 🐭💨 (Arriba Arriba!)
¡Ándale! ¡Ándale! ¡Arriba! ¡Arriba! Get ready to run faster than the fastest mouse in all of Mexico with these zippy 80m intervals. Perfect for building speed with Mexican flair!
- Duration
- 45m
- Main set effort
- RPE 2.3 / 10
- Distance
- 5.2km
- Terrain
- track
Speedy Gonzales Special 🐭💨 (El Ratón Supremo)
¡Ay, caramba! The ultimate mouse challenge! Twelve explosive 80m intervals that will cement your status as El Ratón Más Rápido. Only for those ready to become speed legends!
- Duration
- 1h 10m
- Main set effort
- RPE 2.3 / 10
- Distance
- 7.6km
- Terrain
- track
Speedy Gonzales Special 🐭💨 (Rapido Rapido!)
¡Órale! Time for the full Speedy Gonzales experience! Ten lightning-fast 80m intervals that will have you running faster than any mouse has ever run. ¡Arriba! ¡Arriba!
- Duration
- 55m
- Main set effort
- RPE 2.3 / 10
- Distance
- 6.4km
- 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
The Flash ⚡ (Extended Edition)
The director's cut of speed training! Extended superhero speed session for those who want maximum speed development. Includes bonus scenes of you being ridiculously fast.
- Duration
- 1h 0m
- Main set effort
- RPE 3.9 / 10
- Distance
- 10km
- Terrain
- track
The Flash ⚡ (Short Version)
Quick bursts of superhero speed! Short sprint intervals that'll make you feel like you can outrun lightning. Perfect for busy days when you want maximum speed gains in minimal time.
- Duration
- 35m
- Main set effort
- RPE 2.5 / 10
- Distance
- 5km
- Terrain
- track
Uphill Battle Brigade ⚔️ (Epic War)
The legendary Epic War campaign! Eight progressive battles that forge you into a hill-climbing general through the ultimate test of tactical uphill warfare mastery.
- Duration
- 1h 20m
- Main set effort
- RPE 4.4 / 10
- Distance
- 11.5km
- Terrain
- trail
Uphill Battle Brigade ⚔️ (Full Campaign)
The complete Uphill Battle Brigade campaign! Six progressive battles that transform you from recruit to hill-climbing general through systematic intensity progression.
- Duration
- 1h 0m
- Main set effort
- RPE 4.3 / 10
- Distance
- 8.5km
- Terrain
- trail
Uphill Battle Brigade ⚔️ (Reconnaissance Mission)
Join the elite Uphill Battle Brigade for this reconnaissance mission! Four progressive hill battles that build from easy patrol to full combat intensity.
- Duration
- 40m
- Main set effort
- RPE 4.4 / 10
- Distance
- 6km
- Terrain
- trail
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
Usain's Revenge 🏃♂️ (Olympic Marathon)
The ultimate Usain experience! Extended 100m sprint session that'll have you feeling like you just conquered the Olympics. Eight explosive sprints that would make the legend himself proud.
- Duration
- 50m
- Main set effort
- RPE 2.3 / 10
- Distance
- 8km
- Terrain
- track
Usain's Revenge 🏃♂️ (Quick Strike)
Channel your inner Usain with this short but sweet speed session. Perfect for when you want to feel like the world's fastest human without the world's longest workout.
- Duration
- 30m
- Main set effort
- RPE 2.3 / 10
- Distance
- 4.5km
- Terrain
- track