Tempo
Cruise Wave Tempo
Steady cruises with soft floats.
Main set: 3 × (5 min @ 50% + 1 min @ 30%) · 3 min @ 60%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 30% + 2 min @ 50% + 1 min rest | Easy start, gentle build |
| Cruise waves | 3 × (5 min @ 50% + 1 min @ 30%) | Steady cruise, soft float |
| Controlled lift | 3 min @ 60% | Calm, tall posture |
| Cool-down | 2 min @ 30% | Ease down, breathe |
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 50% Comfortable. Easy running, full sentences.
- 60% Steady. Still chatty, breathing deeper.
Pete's tip
Settle into smooth cruises, use floats to reset. Stay light through shoulders and finish with a calm strong lift, controlled and unhurried.
Pete, Fartlek's AI coach
What it trains
Endurance. Extend your distance and aerobic capacity.