RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy
1 h 20Inspired by Eliud Kipchoge
Sep 30, 2026
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FAMOUS WORKOUTS. ON YOUR WATCH IN ONE TAP.
Kipchoge's fartleks, Yasso 800s, Norwegian threshold, Seiler's 4 × 8 and Phelps's 400s — explained, scaled and structured for Garmin. Save one to your Vault or send it straight to your watch.
Type
Difficulty
Time
Famous
Kipchoge-inspired sessions
Rolling fartleks, long tempo reps and the steady volume of the marathon great's training camp.
6 workouts · swipe →
Norwegian threshold
Controlled threshold in many reps — the double-threshold approach popularised by the Ingebrigtsens.
7 workouts · swipe →
Classic 5K sessions
The staples every 5K and 10K runner comes back to.
8 workouts · swipe →
Legends of the track
Sessions that carry a name: Yasso, Zátopek, Prefontaine, Moneghetti, the Michigan.
8 workouts · swipe →
Canova-style marathon work
Long, fast and specific — the Italian school of marathon training.
8 workouts · swipe →
Middle-distance speed
Mile and 1500 m sessions with real turnover.
8 workouts · swipe →
FTP builders
Threshold and sweet-spot staples that move the number.
8 workouts · swipe →
Straight from the lab
Interval protocols from published research: Seiler, Rønnestad, Billat, Tabata, Helgerud.
8 workouts · swipe →
Zwift pain caves
Indoor sessions with a reputation.
2 workouts · swipe →
Race craft
Attacks, surges and chases — rehearse the race before you ride it.
8 workouts · swipe →
Phelps & Ledecky sets
Sets inspired by the pool's greatest — with scaled versions for the rest of us.
6 workouts · swipe →
Pool classics
Broken swims, best averages and race-pace sets.
8 workouts · swipe →
Benchmarks & tests
Know where you stand: time trials and FTP tests.
6 workouts · swipe →
All 120 workouts
- RunningRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
1 h 20Inspired by Ron Warhurst - RunningFartlekDifficulty 3 of 5 — Hard
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
50 minInspired by Steve Moneghetti - RunningRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
1 h 15Inspired by Bart Yasso - RunningVO2maxDifficulty 4 of 5 — Very hard
Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
55 minInspired by Rob de Castella - RunningSpeedDifficulty 4 of 5 — Very hard
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
50 minInspired by Steve Prefontaine - RunningSpeedDifficulty 4 of 5 — Very hard
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
55 minInspired by Roger Bannister - RunningVO2maxDifficulty 3 of 5 — Hard
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
45 minInspired by Véronique Billat - RunningThresholdDifficulty 3 of 5 — Hard
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
1 h 05Inspired by Jack Daniels - RunningThresholdDifficulty 3 of 5 — Hard
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
1 h 15 - RunningThresholdDifficulty 2 of 5 — Moderate
3 × 10 min Threshold
3 × 10 min at threshold, 1–2 min jog
1 h - RunningThresholdDifficulty 3 of 5 — Hard
5 × 1 Mile Threshold
5 × 1 mile at threshold, ~60 s rest
1 h 05 - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
1 h 10 - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
1 h 10Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 5 × 6 min
5 × 6 min at controlled threshold, 1 min rest
1 h - RunningThresholdDifficulty 5 of 5 — Elite
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
1 h 10Inspired by Ingebrigtsen brothersElite · scaled version inside - RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy
1 h 20Inspired by Eliud Kipchoge - RunningHills & climbingDifficulty 3 of 5 — Hard
Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
1 h - RunningFartlekDifficulty 4 of 5 — Very hard
Kipchoge 13 × 3 min Fartlek
13 × 3 min hard / 1 min easy, rolling terrain
1 h 15Inspired by Eliud Kipchoge - RunningThresholdDifficulty 4 of 5 — Very hard
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
1 h 15Inspired by Eliud Kipchoge - RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 25 × 1 min
25 × 1 min fast / 1 min easy
1 h 10Inspired by Eliud Kipchoge - RunningRace-specificDifficulty 5 of 5 — Elite
Kipchoge 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest
1 h 30Inspired by Eliud Kipchoge - RunningLong run & rideDifficulty 4 of 5 — Very hard
Kipchoge-Style Long Run
30–40 km on rolling terrain, easy start, strong finish
2 h 30Inspired by Eliud Kipchoge - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Alternating Kilometres
10–12 × (1 km fast / 1 km steady), no stopping
1 h 30Inspired by Renato Canova - RunningRace-specificDifficulty 5 of 5 — Elite
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningRace-specificDifficulty 5 of 5 — Elite
6-5-4-3-2-1K Cutdown
6·5·4·3·2·1 km, each faster, 1 km moderate between
2 h 20Elite · scaled version inside - RunningLong run & rideDifficulty 5 of 5 — Elite
Canova Fast Long Run
28–38 km at 90–95% of marathon pace
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Special Block (AM)
Two substantial workouts in one day — this is the AM half
2 hInspired by Renato CanovaElite · scaled version inside - RunningSpeedDifficulty 5 of 5 — Elite
4 × (400–600–200) Sets
4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min
1 h 10 - RunningSpeedDifficulty 5 of 5 — Elite
Josh Kerr 5 × 500 + 5 × 200
5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s)
1 h 05Inspired by Josh Kerr - RunningSpeedDifficulty 4 of 5 — Very hard
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
1 h 10 - RunningThresholdDifficulty 4 of 5 — Very hard
Josh Kerr 4-Mile Tempo + Hard Mile
4 mi tempo, 3–4 min jog, 1 mi hard
1 h 15Inspired by Josh Kerr - RunningSpeedDifficulty 4 of 5 — Very hard
Fast-Finish 800s
6–8 × 800 m, surge the last 200, 2–3 min rest
1 h 10 - RunningSpeedDifficulty 5 of 5 — Elite
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
1 h 25Inspired by Mo Farah - RunningSpeedDifficulty 5 of 5 — Elite
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
1 h 20 - RunningVO2maxDifficulty 5 of 5 — Elite
Zátopek 40 × 400
40 × 400 m at 5K–10K effort, 200 m jog
1 h 50Inspired by Emil ZátopekElite · scaled version inside - RunningVO2maxDifficulty 4 of 5 — Very hard
The Zátopek 400s Day (Scaled)
A historical curiosity, scaled: 3 × 10 × 400 m
1 h 20Inspired by Emil Zátopek - RunningVO2maxDifficulty 4 of 5 — Very hard
3 × 1600 at 5K Pace
3 × 1600 m at 5K effort, 2–3 min jog
55 min - RunningVO2maxDifficulty 3 of 5 — Hard
12 × 400 at 5K Pace
12 × 400 m at 5K effort, 200 m jog or 60 s
55 min - RunningThresholdDifficulty 4 of 5 — Very hard
3 × 2K at 10K Pace
3 × 2 km at 10K effort, ~2 min jog
1 h - RunningHills & climbingDifficulty 3 of 5 — Hard
10 × 1 min Hills
10 × 1 min uphill hard, jog back down
55 min - RunningHills & climbingDifficulty 2 of 5 — Moderate
Hill Sprints
8–10 × 10–12 s maximal uphill sprints, full recovery
40 minInspired by Renato Canova - RunningRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
50 min - CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15 - CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35 - CyclingSweet spotDifficulty 4 of 5 — Very hard
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
2 h 05 - CyclingThresholdDifficulty 4 of 5 — Very hard
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
1 h 20 - CyclingThresholdDifficulty 3 of 5 — Hard
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
1 h 15 - CyclingThresholdDifficulty 3 of 5 — Hard
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
1 h 30 - CyclingVO2maxDifficulty 4 of 5 — Very hard
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
1 h 10Inspired by Stephen Seiler - CyclingThresholdDifficulty 4 of 5 — Very hard
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
1 h 40Inspired by Stephen Seiler - CyclingThresholdDifficulty 4 of 5 — Very hard
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
1 h 15 - CyclingThresholdDifficulty 4 of 5 — Very hard
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
1 h 15 - CyclingThresholdDifficulty 5 of 5 — Elite
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
1 h 40 - CyclingVO2maxDifficulty 4 of 5 — Very hard
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
55 min - CyclingVO2maxDifficulty 3 of 5 — Hard
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
55 min - CyclingVO2maxDifficulty 4 of 5 — Very hard
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
1 hInspired by Bent Rønnestad - CyclingVO2maxDifficulty 3 of 5 — Hard
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
50 minInspired by Véronique Billat - CyclingVO2maxDifficulty 4 of 5 — Very hard
VO2 Descending Ladder
5-4-3-2-1 min, harder as they get shorter, equal recovery
1 h - CyclingVO2maxDifficulty 5 of 5 — Elite
VO2 Pyramid
1-2-3-4-5-4-3-2-1 min at VO2max, equal recovery
1 h 20 - CyclingAnaerobicDifficulty 5 of 5 — Elite
The Original Tabata
7–8 × 20 s all-out / 10 s rest
30 minInspired by Izumi Tabata - CyclingAnaerobicDifficulty 4 of 5 — Very hard
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
1 h - CyclingAnaerobicDifficulty 5 of 5 — Elite
30/30 Maximal Repeats
2 × 8 × (30 s maximal / 30 s easy)
55 min - CyclingSprintDifficulty 3 of 5 — Hard
Standing Starts
8 × 10 s from almost a standstill, big gear, 3–5 min easy
1 h - CyclingEnduranceDifficulty 3 of 5 — Hard
Sprint Every 5 Minutes
2–3 h endurance with a 10–15 s sprint every 5 min
2 h 30 - CyclingAnaerobicDifficulty 4 of 5 — Very hard
Sprint Sandwich
4–6 × (20 s sprint · 40 s hard · 20 s sprint), 5 min easy
1 h - CyclingAnaerobicDifficulty 5 of 5 — Elite
Kilometre Repeats
3–5 × ~1 km maximal sustainable, full recovery
1 h 10 - CyclingVO2maxDifficulty 5 of 5 — Elite
The McCarthy Special
3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy
1 h 10Inspired by Mike McCarthy - CyclingHills & climbingDifficulty 3 of 5 — Hard
Low-Cadence Torque
6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy
1 h 10 - CyclingHills & climbingDifficulty 3 of 5 — Hard
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
1 h 30 - CyclingHills & climbingDifficulty 4 of 5 — Very hard
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
1 h 20 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Attack and Settle
3–5 × (30 s at 150%+ FTP → 6 min at 95–100%)
1 h 20 - CyclingRace simulationDifficulty 3 of 5 — Hard
Surge and Settle
5–8 × (1 min at 120% → 4 min at 90% FTP), continuous
1 h 10 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Crit Microbursts
25 min of tempo with a 10–15 s burst at 150%+ every 60–90 s
1 h - CyclingRace simulationDifficulty 5 of 5 — Elite
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
1 h 20 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
1 h - CyclingEnduranceDifficulty 5 of 5 — Elite
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
3 h 30 - CyclingEnduranceDifficulty 4 of 5 — Very hard
Endurance + VO2 Finish
2–3 h Zone 2, then 4 × 3 min VO2max
3 h - CyclingSweet spotDifficulty 4 of 5 — Very hard
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
4 h - CyclingEnduranceDifficulty 5 of 5 — Elite
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
4 h 30Inspired by Hunter Allen - CyclingTestDifficulty 4 of 5 — Very hard
20-Minute FTP Test
Warm-up, 5 min hard opener, recovery, 20 min max steady
1 hInspired by Hunter Allen - SwimmingDistanceDifficulty 5 of 5 — Elite
Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
1 h 10Inspired by Michael Phelps and Bob BowmanElite · scaled version inside - SwimmingIMDifficulty 5 of 5 — Elite
Lochte's Brutal IM Set
4 rounds: 2×100 fly from a dive · 2×50 back · 100 free · 400 IM all-out
1 h 15Inspired by Ryan LochteElite · scaled version inside - SwimmingDistanceDifficulty 5 of 5 — Elite
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
1 h 10Inspired by Katie LedeckyElite · scaled version inside - SwimmingTestDifficulty 4 of 5 — Very hard
10 × 100 Best Average
10 × 100 as fast as you can hold, 15–20 s rest
50 min - SwimmingDistanceDifficulty 5 of 5 — Elite
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
1 h 10Inspired by Grant HackettElite · scaled version inside - SwimmingRace-specificDifficulty 4 of 5 — Very hard
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
40 minInspired by Brent Rushall - SwimmingSpeedDifficulty 4 of 5 — Very hard
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between
45 min - SwimmingDistanceDifficulty 5 of 5 — Elite
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
1 h 30Inspired by Gregg Troy - SwimmingDistanceDifficulty 3 of 5 — Hard
Up-and-Down Ladder
50 · 100 · 150 · 200 relaxed, 50 easy, 200 · 150 · 100 · 50 hard
50 min - SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 1500
3 × 500 at 1500 race effort, short rest
50 min - SwimmingSprintDifficulty 3 of 5 — Hard
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
45 minInspired by Alexander Popov - SwimmingRace-specificDifficulty 4 of 5 — Very hard
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
45 min - SwimmingDistanceDifficulty 4 of 5 — Very hard
Eddie Reese 20 × 100
20 × 100 free on 1:00
50 minInspired by Eddie Reese - SwimmingDistanceDifficulty 4 of 5 — Very hard
Urbanchek 'Red' 100s
10–20 × 100 at 'red' threshold effort
50 minInspired by Jon Urbanchek - SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 200
4 × 50 at 200 race pace, 10–20 s between
40 min - SwimmingDistanceDifficulty 5 of 5 — Elite
The 100 × 100 Challenge
100 × 100 on a fixed interval — 10,000 total
3 h
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