Tempo / Threshold Session

A 'comfortably hard' continuous effort at threshold (RPE 7) bookended by easy work. Requires an aerobic base first. Default 45 min; adjust the tempo block length to fitness.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Easy Run (Zone 2)
10 min easy warm-up
Include a few strides to prime the legs.
2
Tempo / Threshold Run
25 min at threshold RPE 7 (or 2 x 12 min with 2 min easy)
Hold an even effort; can be run, bike, or rower.
3
Easy Run (Zone 2)
10 min easy cool-down
Bring the heart rate down gradually.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.