5K+ Run Intervals
Want to get faster at your 5K? This workout includes intervals faster than your 5K pace, designed to enhance your running speed and overall efficiency.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
5min @ 105% FTP
3min 20sec @ 80% FTP
cooldown
10min @ 70% FTP to 50% FTP
5k Time Trial
This workout is designed to improve your speed and endurance for a 5k race. It includes intervals at race pace to simulate the demands of race day. Keep pushing yourself during the...
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 90% FTP
1min @ 60% FTP
Steady State
3min @ 70% FTP
Intervals x4
4min @ 90% FTP
2min @ 60% FTP
cooldown
5min @ 60% FTP to 40% FTP
Hyrox Ascend + Descend
Building intensity intervals to mimic Hyrox pace changes.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
Progressive Speed Challenge with Messages
This interval workout with in-segment messages helps increase your running speed and stamina progressively. Remember, pacing is key and hydration is vital!
Steady State
8min 20sec @ 79% FTP
cooldown
1min @ 60% FTP to 40% FTP
Steady State
7min 15sec @ 90% FTP
Steady State
6min @ 91% FTP
Steady State
4min 38sec @ 94% FTP
Steady State
3min 35sec @ 97% FTP
Steady State
2min 15sec @ 98% FTP
Steady State
1min 5sec @ 101% FTP
cooldown
6min @ 70% FTP to 50% FTP
Hyrox Steady State Pace
Long duration steady state run to build race pace endurance.
warmup
10min @ 50% FTP to 60% FTP
Steady State
50min @ 80% FTP
cooldown
10min @ 60% FTP to 50% FTP
HYROX Hill Simulation
This workout mimics the changing pace of a HYROX race with ascents and descents. It enhances your ability to swiftly switch between different intensities.
warmup
10min @ 50% FTP to 70% FTP
Intervals x4
5min @ 95% FTP
5min @ 70% FTP
Steady State
10min @ 90% FTP
Intervals x4
5min @ 105% FTP
5min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
HYROX Speed Builder
This speed building workout enhances your pace, boosting cardiovascular strength with short, high-intensity intervals.
warmup
10min @ 50% FTP to 70% FTP
Intervals x8
1min @ 120% FTP
2min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
10 x 1000m Speed Intervals
A bespoke workout designed to enhance speed and endurance. Each interval is 1000m at 110% of half marathon pace, followed by a 90 seconds easy pace break. A 10 min warmup and 5 min...
warmup
10min @ 55% FTP to 75% FTP
Intervals x10
4min @ 110% FTP
1min 30sec @ 70% FTP
cooldown
5min @ 75% FTP to 50% FTP
Run With The Wind Modified
The revised workout still focuses on alternating intervals, but now with a shorter first interval. This will give you a new type of challenge to enhance your speed, stamina, and ae...
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
30sec @ 80% FTP
2min @ 60% FTP
Intervals x4
3min @ 85% FTP
1min 30sec @ 65% FTP
Intervals x3
2min @ 90% FTP
1min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Steady 5K
A simple 5K run at a steady pace. Estimated to complete at around 33 minutes, aiming for a speed of 9km/h. Enjoy the run!
warmup
10min @ 50% FTP to 70% FTP
Steady State
33min @ 75% FTP
cooldown
5min @ 75% FTP to 60% FTP
Boston Marathon Prep
A challenging interval workout designed to build speed and endurance for long-distance races like the Boston Marathon. Can be repeated 2-3 times a week.
warmup
15min @ 60% FTP to 70% FTP
Intervals x5
10min @ 102% FTP
5min @ 70% FTP
Steady State
10min @ 80% FTP
Intervals x5
10min @ 105% FTP
5min @ 70% FTP
cooldown
15min @ 70% FTP to 60% FTP
5K Speed Boost
This workout is crafted to up your pace and build your stamina. In this you'll do intervals of fast run followed by a steady resting phase. It's challenging but rewarding. Stick wi...
warmup
10min @ 55% FTP to 75% FTP
Intervals x6
3min 20sec @ 97% FTP
3min 20sec @ 70% FTP
Steady State
10min @ 65% FTP
Intervals x6
3min 20sec @ 103% FTP
3min 20sec @ 70% FTP
cooldown
10min @ 75% FTP to 55% FTP
Speed Stamina (Run)
This run workout focuses on building your speed and stamina. You'll start with a warm-up, move on to intervals, steady state, and end with a cooldown.
warmup
5min @ 60% FTP to 80% FTP
Intervals x3
5min @ 90% FTP
2min 30sec @ 65% FTP
Steady State
10min @ 80% FTP
cooldown
5min @ 80% FTP to 60% FTP
Hyrox Incline Intervals
Intervals with incline to increase strength endurance.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 100% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
10x 1000m Interval Run
This redefined workout maintains 10x high-intensity 1000m intervals with 90-second recovery periods but with a shortened warm-up and cool-down. Not only will this help improve your...
warmup
5min @ 60% FTP to 80% FTP
Intervals x10
4min @ 110% FTP
1min 30sec @ 50% FTP
cooldown
5min @ 80% FTP to 60% FTP
Rapid 8-Mile Build
This workout progressively increases your speed in the first part of the run building up to a challenging 7-mile run at 9.3mph. It's all about endurance and stamina. Finish off wit...
warmup
3min @ 50% FTP to 63% FTP
Steady State
8min @ 75% FTP
Steady State
3min @ 81% FTP
Steady State
3min @ 88% FTP
Steady State
3min @ 100% FTP
Steady State
1hr 7min @ 116% FTP
cooldown
1min 30sec @ 38% FTP to 38% FTP
Steady State
18min @ 88% FTP
Progressive Power Run
This is a progressive run that builds up your speed in stages, finishing off with a demanding 7-mile run at a 9.3mph. It's a stamina workout designed to push your limits and boost ...
Steady State
3min @ 63% FTP
Steady State
8min @ 75% FTP
Steady State
3min @ 81% FTP
Steady State
3min @ 88% FTP
Steady State
3min @ 100% FTP
Steady State
1hr 7min @ 116% FTP
Steady State
1min 30sec @ 38% FTP
Steady State
18min @ 88% FTP
Short Endurance Run
This short endurance run workout is designed to help you build endurance and improve your aerobic capacity in a shorter amount of time. It's a great option for beginners or anyone ...
warmup
5min @ 50% FTP to 60% FTP
Steady State
10min @ 60% FTP
Steady State
10min @ 60% FTP
cooldown
5min @ 50% FTP to 40% FTP
Run Faster 5K
This workout focuses on increasing your speed and endurance to improve your 5K running time. High Intensity Interval Training (HIIT) is a proven method to push your limits and get ...
warmup
10min @ 60% FTP to 70% FTP
Intervals x8
1min @ 110% FTP
1min 30sec @ 60% FTP
Steady State
5min @ 70% FTP
Intervals x8
1min @ 120% FTP
1min 30sec @ 60% FTP
cooldown
10min @ 70% FTP to 60% FTP
Progressive Speed Challenge
This interval workout is designed to help increase your running speed and stamina progressively. It starts with 1.2km at 8.7 km/h, and gradually increases the pace and decreases th...
Steady State
8min 20sec @ 79% FTP
cooldown
1min @ 60% FTP to 40% FTP
Steady State
7min 15sec @ 90% FTP
Steady State
6min @ 91% FTP
Steady State
4min 38sec @ 94% FTP
Steady State
3min 35sec @ 97% FTP
Steady State
2min 15sec @ 98% FTP
Steady State
1min 5sec @ 101% FTP
cooldown
6min @ 70% FTP to 50% FTP
Goal Pace Run
This run targets specific speeds across different segments, perfect for increasing your speed and stamina in prep for your half marathon race day.
Steady State
3min @ 50% FTP
Steady State
6min @ 60% FTP
Steady State
3min @ 65% FTP
Steady State
3min @ 70% FTP
Steady State
3min @ 80% FTP
Steady State
1hr 7min @ 93% FTP
Steady State
3min @ 30% FTP
Steady State
18min @ 70% FTP
Running FTP Boost
This workout aims at improving your sustainable speed with a series of intervals. Be prepared for an intense session.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
HYROX Endurance Enhancer
A long steady-state workout to boost endurance, increasing your capacity to maintain speed for longer durations.
warmup
10min @ 50% FTP to 70% FTP
Steady State
1hr @ 90% FTP
cooldown
10min @ 70% FTP to 50% FTP
10 x 1000m Intervals
This workout is designed to push your limits and boost your speed endurance. Run 10 intervals of 1000m at a target that's 110% of your half marathon pace, then recover with 90s of ...
warmup
10min @ 55% FTP to 75% FTP
Intervals x10
4min 20sec @ 110% FTP
1min 30sec @ 60% FTP
cooldown
5min @ 75% FTP to 55% FTP
Run With The Wind
This run workout is all about alternating intervals. It's a challenge, but it will help improve your speed, stamina, and aerobic capabilities. Wear a smile with each stride!
warmup
10min @ 50% FTP to 70% FTP
Intervals x5
4min @ 80% FTP
2min @ 60% FTP
Intervals x4
3min @ 85% FTP
1min 30sec @ 65% FTP
Intervals x3
2min @ 90% FTP
1min @ 70% FTP
cooldown
10min @ 70% FTP to 50% FTP
Intense Intervals
Interval training consisting of a warm-up 1.5km run, followed by 5 repetitions of fast and steady running, and concluding with a relaxed 1km cool-down run.
Steady State
21min 28sec @ 60% FTP
Intervals x5
2min 58sec @ 70% FTP
3min 6sec @ 65% FTP
cooldown
14min 20sec @ 70% FTP to 50% FTP
Steady 6.5km Run
A steady-paced 6.5km run set at an 8km/h pace. This workout is perfect for building endurance and consistent pacing. Remember to stay hydrated!
warmup
5min @ 50% FTP to 70% FTP
Steady State
49min @ 80% FTP
cooldown
5min @ 50% FTP to 30% FTP
Walk and Talk
This workout involves running at a conversational pace for 5-minute intervals, followed by a 1-minute walking break. Repeat four times for a good cardio session while sparing your ...
Intervals x4
5min @ 55% FTP
1min @ 30% FTP
cooldown
5min @ 40% FTP to 20% FTP
Threshold Busters (Run)
Recommended for runners seeking to improve their lactate threshold. The workout includes paced intervals interspersed with recovery periods to help increase your running stamina.
warmup
10min @ 60% FTP to 80% FTP
Intervals x3
6min @ 95% FTP
3min @ 65% FTP
Steady State
15min @ 80% FTP
cooldown
5min @ 80% FTP to 60% FTP
10km Sub 1 hour Plan
This plan is designed to help you break the 1 hour mark for a 10km run. It involves a mix of distance runs, high-intensity intervals, and endurance runs. Consistency is key!
warmup
10min @ 40% FTP to 60% FTP
Intervals x4
5min @ 105% FTP
2min @ 85% FTP
Steady State
20min @ 85% FTP
Intervals x4
5min @ 105% FTP
2min @ 85% FTP
cooldown
10min @ 60% FTP to 40% FTP
HYROX Power Intervals
This workout introduces power intervals that emulate the high-intensity shifts in a HYROX race, greatly improving your speed and stamina.
warmup
10min @ 50% FTP to 70% FTP
Intervals x6
3min @ 110% FTP
2min @ 70% FTP
Steady State
10min @ 90% FTP
Intervals x4
4min @ 115% FTP
3min @ 60% FTP
cooldown
10min @ 70% FTP to 50% FTP
HYROX Ascend + Descend Run Simulation
This tailored running workout simulates the varying intensity changes of a HYROX race, with ascents and descents modeled as high and moderate-intensity phases.
warmup
10min @ 50% FTP to 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
Intervals x5
5min @ 85% FTP
1min 40sec @ 60% FTP
Intervals x5
3min 20sec @ 90% FTP
1min 40sec @ 60% FTP
cooldown
10min @ 60% FTP to 50% FTP
Specific Speed Run
This run maintains specific paces to mirror desired treadmill speeds. Remember, the power levels are meant to be interpreted as mph in this workout!
Steady State
3min @ 50% FTP
Steady State
5min @ 60% FTP
Steady State
3min @ 65% FTP
Steady State
3min @ 70% FTP
Steady State
3min @ 80% FTP
Steady State
1hr 7min @ 93% FTP
Steady State
1min 30sec @ 30% FTP
Steady State
18min @ 70% FTP