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1200 m Time Trial

Warm-up, 1200 m all-out, cool-down

Time
≈44 min
Hard
≈6:32
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 20 min easy, then 4 × (20 s stride, 40 s walk). 1200 m time trial all-out, even pace. Cool down 15 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

5 steps

Warm up

easy

20 minZ2
4×strides

Strides

20 secZ5

Walk

40 secZ1

Rep

time trial all-out, even pace

1.2 kmZ5

Cool down

easy

15 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

Scaled version

800 m time trial.

Build the scaled version in Forge

About this session

What it trains

It measures middle-distance fitness and rehearses racing — pacing, the middle lap and the finish.

Who it's for

Milers and 1500 m runners before a race block.

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.