A descending time ladder of 5, 4, 3, 2 and 1 minute, each followed by 60 seconds of recovery. The structure is the useful part: effort can change with terrain, weather and the point of the training week without changing the identity of the session.

Canonical sequence. A multiplier applies to the complete group immediately before it.

Exact workout

5:00 work → 1:00 recovery → 4:00 work → 1:00 recovery → 3:00 work → 1:00 recovery → 2:00 work → 1:00 recovery → 1:00 work → 1:00 recovery

Start controlled and increase effort as the work blocks shorten. The final minute is quick but still relaxed and repeatable. Longer repetitions can sit around controlled threshold or 10 km effort; shorter repetitions become progressively quicker by feel.

Use heart rate as session context only. It will lag during the shorter repetitions.

Build it in Garmin Connect

Create ten timed steps in order: 5:00 work, 1:00 recovery, 4:00 work, 1:00 recovery, 3:00 work, 1:00 recovery, 2:00 work, 1:00 recovery, 1:00 work, 1:00 recovery. Leave targets open.

Start it on the watch

Sync the workout to the watch. Open the Run activity, then Training or Workouts, select the workout and choose Do Workout. Menu wording varies by model.

Optional warm-up: 2 km at conversational effort. Optional cool-down: 1–1.5 km at conversational effort. Adjust or stop when pain changes movement, conditions become unsafe or the planned effort is clearly wrong for the day. Completing the saved file is never more important than preserving the purpose of the week.