The four-week rebuild begins on Oct 7. Until then, nothing needs to be checked off.
ENDURANCE
OUTDOOR · 05:30
60 MIN
N×F
0 / 24
SESSIONS COMPLETE
CONTINUOUS RUNSDISTANCE + TIME
500 M SPEEDREP TIMES
4+1 ENDURANCEDISTANCE + TIME
JOG REFERENCE7.2 km/h
AVERAGE RPE—
FINAL 5K—
ALL HISTORY
NOW LOADED
4+1
5 MIN CYCLE
Placeholder Run Beat
4 min run · 1 min walk · spoken transition cues
0:00−5:00
Loop is ON · the next run interval begins automatically.
RUN / WALK RHYTHM
Choose a cycle
RUN CUEAt start
WARNING10 sec before
WALK CUEAt transition
PACE GUIDE
Outdoor sessions are guided by effort, not a fake live pace. Current treadmill baseline: jog 6.0 km/h, walk 4.0 km/h. During a live session the app will also try to keep the screen awake.