Easier version
short
Harder version
long
IntervalsRPE 7.9All Out★★★★☆
TRACK TETRIS
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Symmetrical pattern with multiple peaks
Workout Overview
Duration
1h 0m
Distance
11km
Intensity
7.9/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
geometricsymmetricalvaried
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 43
22% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 2 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 43
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 4 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 43
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 6 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 43
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 8 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 43
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 10 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 43
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 12 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 43
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 14 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 43
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 16 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 43
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 18 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 43
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 43
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 23 of 43
1% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 24 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 25 of 43
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 26 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 27 of 43
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 28 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 29 of 43
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 30 of 43
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 31 of 43
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 32 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 33 of 43
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 34 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 35 of 43
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 36 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 37 of 43
1% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 38 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 39 of 43
4% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 40 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 41 of 43
4% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 42 of 43
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 43 of 43
15% of workout
0:00
0:15
0:30
0:45
1:00
1:07
Training Purpose
Symmetrical pattern with multiple peaks
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Track Tetris
Geometric pattern: 100-200-300-400-300-200-100m x3 sets
Track Tetris
Repeat 1x: Geometric pattern: 100-200-300-400-300-200-100m x3 sets
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.