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IntervalsRPE 6.6All Out★★★★☆
TRACK TETRIS (SHORT)
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
40m
Distance
7km
Intensity
6.6/10
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 21
35% 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 21
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 21
2% 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 21
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 21
2% 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 6 of 21
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 21
2% 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 21
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 21
2% 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 10 of 21
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 21
2% 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 12 of 21
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 21
2% 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 14 of 21
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 21
2% 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 16 of 21
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 21
2% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 18 of 21
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 19 of 21
7% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 20 of 21
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 21 of 21
23% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
43:00
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.