A descending Mona sequence followed by a mirrored return. The pace profile resembles a city skyline. 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

(90 s fast + 90 s tempo float) ×2 → (60/60) ×4 → (30/30) ×4 → (15/15) ×4 → (15 s tempo float + 15 s fast) ×4 → (30/30) ×4 → (60/60) ×4 → (90/90) ×2

Fast sections should be fast. Float sections are tempo, which keeps pressure on throughout the skyline-shaped session. Use relative effort and open watch targets, then adjust the session to the runner, terrain and conditions.

Use heart rate only as overall load context.

This is an original Moujave structured workout.

Build it in Garmin Connect

Create eight repeat groups in the exact order shown. Keep Garmin targets open and use the page guidance to distinguish fast sections from tempo floats.

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.