Difficulty 4 of 5 — Very hard
Kipchoge 13 × 3 min Fartlek
13 × 3 min hard / 1 min easy, rolling terrain
121 sessions
FAMOUS WORKOUTS. BUILT FOR YOUR GARMIN.
Kipchoge's fartleks, Yasso 800s, Norwegian threshold, Seiler's 4 × 8 and Phelps's 400s — explained, scaled and structured for Garmin. Free to browse and download as .FIT files. Pro sends them to your watch, and with a free account your coach drafts your first week.
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All 121 workouts
5K Time Trial
Warm-up + strides, 5 km all-out, cool-down
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
5,000 for Time
5,000 continuous freestyle, even pace
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
3 × 30 Sweet Spot
3 × 30 min at 88–92% FTP, 5 min easy
Lochte's Brutal IM Set
4 rounds: 2×100 fly from a dive · 2×50 back · 100 free · 400 IM all-out
1 × 40 Threshold
40 min continuous at 95–100% FTP
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
10 × 100 Best Average
10 × 100 as fast as you can hold, 15–20 s rest
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between
Norwegian 4 × 4
4 × 4 min at 90–95% max HR, 3 min easy jog
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
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