Classic endurance workouts, with your numbers and a Zwift file

Long easy run

Builds the aerobic base: capillaries, mitochondria and fat use, at a cost you can repeat every week.

For: Every runner, every week. The backbone of polarized and pyramidal training alike.

1. Main: 1h 30m at Easy (E pace) · 65-79 % HRmax

Pace from Daniels' E range. Stretch to 2 hours or more for half and marathon training.

Source: Seiler, IJSPP 2010: best practice for intensity distribution

Easy run with strides

Short, relaxed accelerations that improve running economy and leg speed without any real fatigue.

For: All runners, one or two days a week at the end of an easy run.

1. Main: 30 min at Easy (E pace) · 65-79 % HRmax
2. 6 x 20 s at Repetition (R pace)40 s between at Recovery jog

Strides are about R pace (Daniels), relaxed and never a sprint. Walk or jog back until fully recovered.

Source: Barnes & Kilding, Sports Med 2015: strategies to improve running economy

Hill sprints

Maximal uphill bursts that recruit more muscle fibres and build power for economy, with low injury risk.

For: Runners in base training who want speed and strength without track work.

1. Main: 20 min at Easy (E pace) · 65-79 % HRmax
2. 8 x 10 s at All-out uphill sprint1:30 between at Recovery jog
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

Effort-based, so there is no pace to export. Walk back down for full recovery.

Source: Paavolainen et al., J Appl Physiol 1999

Marathon-pace run

Rehearses goal marathon rhythm and fuelling while building aerobic endurance.

For: Marathon and half-marathon runners in the last 8 to 10 weeks before the race.

1. Warm-up: 20 min at Easy (E pace) · 65-79 % HRmax
2. Main: 40 min at Marathon pace (M) · 80-90 % HRmax
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

A starting dose. Lengthen the M-pace block over the weeks rather than running it faster.

Source: Daniels, Daniels' Running Formula, 3rd ed. (2014)

Daniels tempo run

Raises lactate threshold: the pace you can hold for about an hour gets faster.

For: Runners from 5k to marathon, once a week in the build phase.

1. Warm-up: 15 min at Easy (E pace) · 65-79 % HRmax
2. Main: 20 min at Threshold (T pace) · 88-92 % HRmax
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

Source: Daniels, Daniels' Running Formula, 3rd ed. (2014)

Cruise intervals

Threshold work split into reps with short rests, so you bank more time at T pace than in one tempo run.

For: Runners who find a 20-minute tempo mentally hard, or want more threshold volume.

1. Warm-up: 15 min at Easy (E pace) · 65-79 % HRmax
2. 5 x 1 mile at Threshold (T pace) · 88-92 % HRmax1 min between at Recovery jog
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

Daniels' rule: about 1 minute of rest for every 5 minutes at T pace.

Source: Daniels, Daniels' Running Formula, 3rd ed. (2014)

Norwegian threshold: 5 x 6 min

The controlled morning half of a double-threshold day: long threshold reps kept just under LT2.

For: Experienced runners with high weekly volume who want more threshold time at low fatigue.

1. Warm-up: 5 km at Easy (E pace) · 65-79 % HRmax
2. 5 x 6 min at Threshold (T pace) · 88-92 % HRmax1 min between at Recovery jog
3. Cool-down: 2 km at Easy (E pace) · 65-79 % HRmax

The source sets pace by blood lactate (about 2.5 mmol/L). T pace is the closest pace-based stand-in; keep it controlled.

Source: Casado, Foster, Bakken & Tjelta, IJERPH 2023 (sample week adapted from Bakken)

Norwegian threshold: 10 x 1000 m

The evening half of a double-threshold day: shorter reps at a slightly higher lactate.

For: Experienced runners on a double-threshold day, after the morning session.

1. Warm-up: 5 km at Easy (E pace) · 65-79 % HRmax
2. 10 x 1 km at Threshold (T pace) · 88-92 % HRmax1 min between at Recovery jog
3. Cool-down: 2 km at Easy (E pace) · 65-79 % HRmax

The source's target was about 3.5 mmol/L lactate. T pace stands in for it.

Source: Casado, Foster, Bakken & Tjelta, IJERPH 2023 (sample week adapted from Bakken)

Norwegian threshold: 25 x 400 m

Many short threshold reps with 30-second rests: high running speed at a threshold-level metabolic cost.

For: Middle- and long-distance runners with a strong threshold base.

1. Warm-up: 5 km at Easy (E pace) · 65-79 % HRmax
2. 25 x 400 m at Threshold (T pace) · 88-92 % HRmax30 s between at Recovery jog
3. Cool-down: 2 km at Easy (E pace) · 65-79 % HRmax

Lactate-guided (about 3.5 mmol/L) in the source. Short reps run a little quicker than T pace at the same lactate; start at T.

Source: Casado, Foster, Bakken & Tjelta, IJERPH 2023 (sample week adapted from Bakken)

Norwegian 4 x 4 min

Four-minute reps at 90 to 95 % of max heart rate: the protocol that raised VO2max 7.2 % in eight weeks.

For: Anyone who wants a proven VO2max session, from fitness runners to competitive athletes.

1. Warm-up: 10 min at Active rest (70 % HRmax) · 70 % HRmax
2. 4 x 4 min at Hard (90-95 % HRmax) · 90-95 % HRmax3 min between at Active rest (70 % HRmax) · 70 % HRmax
3. Cool-down: 5 min at Easy (E pace) · 65-79 % HRmax

The study steered by heart rate (90 to 95 % HRmax on, 70 % between). I pace is the pace-based equivalent; heart rate lags, so it reaches the band late in each rep.

Source: Helgerud et al., Med Sci Sports Exerc 2007

Billat 30-30

30 s at vVO2max and 30 s at half that speed: more time at VO2max than one continuous hard run.

For: Runners who want VO2max work that feels manageable. Good first interval session.

1. Warm-up: 15 min at Very easy (50 % vVO2max)
2. 15 x 30 s at vVO2max (I pace)30 s between at Very easy (50 % vVO2max)
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

Runners in the study averaged 19 reps before they could no longer hold pace. The file uses 15; add reps as you adapt. I pace stands in for vVO2max.

Source: Billat et al., Eur J Appl Physiol 2000

Daniels I-pace 1000s

Reps of about 3 to 4 minutes at I pace, long enough to reach VO2max, short enough to repeat.

For: 5k and 10k runners, and anyone building top-end aerobic power.

1. Warm-up: 15 min at Easy (E pace) · 65-79 % HRmax
2. 5 x 1 km at Interval (I pace) · 98-100 % HRmax3 min between at Recovery jog
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

Daniels: jog recoveries about as long as the rep, and I-pace volume capped at 10 km or 8 % of weekly mileage.

Source: Daniels, Daniels' Running Formula, 3rd ed. (2014)

Daniels R-pace 200s

Fast, relaxed reps with full recovery that sharpen speed and running economy.

For: Middle-distance and 5k runners, or anyone whose form falls apart at speed.

1. Warm-up: 15 min at Easy (E pace) · 65-79 % HRmax
2. 8 x 200 m at Repetition (R pace)200 m between at Recovery jog
3. Cool-down: 10 min at Easy (E pace) · 65-79 % HRmax

R volume is capped at 8 km or 5 % of weekly mileage (Daniels).

Source: Daniels, Daniels' Running Formula, 3rd ed. (2014)

Long Zone 2 ride

Hours at endurance power build the aerobic engine that every harder session sits on.

For: Every cyclist and triathlete. The majority of training time in any evidence-based plan.

1. Warm-up: 10 min at 50-65 % FTP
2. Main: 2h 10m at 56-75 % FTP · 69-83 % LTHR
3. Cool-down: 10 min at 50-65 % FTP

Coggan Level 2 is 56 to 75 % FTP; the file holds the middle (65 %). Outdoors, 2 to 4 hours.

Source: Allen, Coggan & McGregor, Training and Racing with a Power Meter, 3rd ed. (2019)

Sweet spot 2 x 20 min

Long blocks just under threshold: a big aerobic and FTP stimulus for a moderate fatigue cost.

For: Time-crunched cyclists and triathletes in base or build.

1. Warm-up: 10 min at 50-65 % FTP
2. 2 x 20 min at 88-94 % FTP5 min between at below 55 % FTP
3. Cool-down: 10 min at 50-65 % FTP

Sweet spot is 88 to 94 % FTP (Allen and Coggan); the file uses 91 %.

Source: Allen, Coggan & McGregor, Training and Racing with a Power Meter, 3rd ed. (2019)

Threshold 3 x 15 min

Sustained work at FTP that pushes the power you can hold for an hour.

For: Cyclists with a solid base who want to raise FTP for time trials and climbs.

1. Warm-up: 15 min at 50-65 % FTP
2. 3 x 15 min at 95-100 % FTP · 95-105 % LTHR8 min between at below 55 % FTP
3. Cool-down: 10 min at 50-65 % FTP

Source: 95 to 100 % FTP with 8 minutes easy between; the file uses 97 %.

Source: Salva Martinez, TrainingPeaks: 3 workouts to raise your FTP

Seiler 4 x 16 min

Four long efforts at the best power you can hold for 16 minutes: a big block of threshold work.

For: Well-trained cyclists who tolerate long, steady efforts.

1. Warm-up: 15 min at 50-65 % FTP
2. 4 x 16 min at 90-100 % FTP · 87-91 % HRmax2 min between at below 55 % FTP
3. Cool-down: 10 min at 50-65 % FTP

Prescribed as maximal session effort; riders averaged 95 % of 40-minute time-trial power, which the file reads as 95 % FTP.

Source: Seiler & Sylta, IJSPP 2017 (4 x 4, 4 x 8, 4 x 16 min, 2 min recoveries)

Over-unders

Alternating just over and just under FTP teaches your body to clear lactate while still riding hard.

For: Racers who need to surge over threshold and recover without backing off.

1. Warm-up: 15 min at 50-65 % FTP
2. 4 sets of 4 x 30 s at 105 % FTP30 s between at 95 % FTP; 3 min between sets
3. Cool-down: 10 min at 50-65 % FTP

Source: 30 s at 105 % and 30 s at 95 % FTP for 3 to 5 minutes, 3 minutes at 50 % between, up to 5 sets. The file uses 4 sets of 4 minutes.

Source: Herrera, TrainingPeaks: VO2max over-under workout

Seiler 4 x 8 min

The interval format that produced the largest VO2peak and threshold gains in Seiler's 2013 study.

For: Recreational and trained cyclists. Twice a week in a block, with easy riding between.

1. Warm-up: 15 min at 50-65 % FTP
2. 4 x 8 min at 101-111 % FTP · 89-93 % HRmax2 min between at below 55 % FTP
3. Cool-down: 10 min at 50-65 % FTP

Prescribed as maximal tolerable effort. In Seiler and Sylta (2017) riders held 106 % of 40-minute time-trial power at about 91 % of peak heart rate, which the file reads as 106 % FTP.

Source: Seiler et al., Scand J Med Sci Sports 2013

4 x 4 min at maximal effort

Short, very hard VO2max efforts with 2-minute recoveries.

For: Trained cyclists sharpening for racing. Harder per minute than 4 x 8.

1. Warm-up: 15 min at 50-65 % FTP
2. 4 x 4 min at 111-123 % FTP · 92-96 % HRmax2 min between at below 55 % FTP
3. Cool-down: 10 min at 50-65 % FTP

Riders held 117 % of 40-minute time-trial power at 94 % of peak heart rate; the file uses 117 % FTP.

Source: Seiler & Sylta, IJSPP 2017 (4 x 4, 4 x 8, 4 x 16 min, 2 min recoveries)

Rønnestad 30/15

Three sets of 13 x 30 s hard, 15 s easy: more time near VO2max than long intervals at the same effort.

For: Trained cyclists and triathletes. Outperformed 4 x 5 min in elite riders.

1. Warm-up: 15 min at 50-65 % FTP
2. 3 sets of 13 x 30 s at 121-150 % FTP15 s between at below 55 % FTP; 3 min between sets
3. Cool-down: 10 min at 50-65 % FTP

The study self-paced the 30 s efforts by feel. The file starts at 121 % FTP, the bottom of Coggan Level 6; raise it if the last set feels easy.

Source: Rønnestad et al., Scand J Med Sci Sports 2020

Tabata

Eight 20 s efforts at about 170 % of VO2max power with 10 s rest: raised both VO2max and anaerobic capacity.

For: Trained athletes short on time. Brutal; it is not a beginner session.

1. Warm-up: 10 min at 50-65 % FTP
2. 8 x 20 s at above 150 % FTP10 s between at Rest
3. Cool-down: 10 min at 50-65 % FTP

170 % of VO2max power, with FTP taken as 75 % of that power (the ramp-test rule), is about 227 % FTP. Rest was passive, so the file drops to 0 W.

Source: Tabata et al., Med Sci Sports Exerc 1996