Interval workouts
13 sessions coaches and sports scientists keep coming back to, from the Norwegian 4×4 to ten-second hill sprints. Each one has its phases, how to pace it, who it suits and where it comes from.
They are all in PacePack’s program library, ready to host: one timer for the whole group, on every phone at the same second.
Long intervals
Efforts of four minutes and up, for your aerobic ceiling and the pace you can hold.
- Norwegian 4×4Four hard four-minute efforts. The classic session for raising your VO₂max.
- PyramidOne to four minutes and back down, with half as long easy after each.
- Threshold 3×10Three ten-minute blocks at a pace you could hold for an hour.
- Seiler 4×8Four eight-minute efforts. In Seiler's study, it beat the 4×4.
Short intervals
Quick changes and short recoveries that keep your heart rate high across a whole set.
- 30/30sThirty seconds fast, thirty seconds jogging, twenty times.
- Minute on/offTen one-minute efforts. A friendly first interval session.
- Fartlek 20Twenty minutes of surges, run by feel.
- 10-20-30Jog, moderate, sprint, every minute. From the University of Copenhagen.
- Rønnestad 30/15Thirteen 30/15s, three times. From Bent Rønnestad's cycling studies.
Sprints and hills
Short, very hard efforts for power and speed, with plenty of recovery.