Pace Variations

Effort-based workout

Duration

40 minutes

Format

10 sets of 4 minutes

1' Easy: 7:30-7:50 min/km Comfortable, conversational

1' Moderate: 6:30-6:50 min/km Strong breathing, controlled

1' Fast: 5:40-6:10 min/km Threshold pace, challenging

1' Very easy/walk: Full recovery

🔁 Repeat this set 10 times = 40 min
❄️ Then, walk 5-10 min + stretching

Use music to mark pace changes (one song per set or per minute).
If you want to check HR, don't worry if it goes up and down with each interval.
No pressure: this workout is perfect to reconnect with your body, enjoy, and build confidence.

Workout Plan