PB Intervals™ - High Precision Interval & Reaction Timer

Beep Test (20m)

Warmup: -
Main: 22 minutes 1s
Cooldown:
Working Intervals: 247

[Reaction Timer]

Session Length: 22 minutes 1s
Interval Length:
Intervals: 247

Beep Test (20m)

Level 1 (7 steps)

09.00 (01:03)

1-7/247

Level 2 (8 steps)

08.00 (02:07)

8-15/247

Level 3 (8 steps)

07.58 (03:08)

16-23/247

Level 4 (9 steps)

07.20 (04:12)

24-32/247

Level 5 (9 steps)

06.86 (05:14)

33-41/247

Level 6 (10 steps)

06.55 (06:20)

42-51/247

Level 7 (10 steps)

06.26 (07:22)

52-61/247

Level 8 (11 steps)

06.00 (08:28)

62-72/247

Level 9 (11 steps)

05.76 (09:32)

73-83/247

Level 10 (11 steps)

05.54 (10:33)

84-94/247

Level 11 (12 steps)

05.33 (11:37)

95-106/247

Level 12 (12 steps)

05.14 (12:38)

107-118/247

Level 13 (13 steps)

04.97 (13:43)

119-131/247

Level 14 (13 steps)

04.80 (14:45)

132-144/247

Level 15 (13 steps)

04.65 (15:46)

145-157/247

Level 16 (14 steps)

04.50 (16:49)

158-171/247

Level 17 (14 steps)

04.36 (17:50)

172-185/247

Level 18 (15 steps)

04.24 (18:53)

186-200/247

Level 19 (15 steps)

04.11(19:55)

201-215/247

Level 20 (16 steps)

04.00 (20:59)

216-231/247

Level 21 (16 steps)

03.89 (22:01)

232-247/247

Footloose

Warmup: 10 minutes
Main: 33 minutes 30s
Cooldown: -
Working Intervals: 16

[Reaction Timer]

Session Length: 33 minutes 30s
Interval Length:
Intervals: 16

Footloose

Warm Up

10:00 (10:00)

1/33

10km Running Pace

03:00 (13:00)

2/33

Walk

00:45 (13:45)

3/33

5km Running Pace

02:00 (15:45)

4/33

Walk

00:45 (16:30)

5/33

3km Running Pace

01:00 (17:30)

6/33

Walk

00:45 (18:15)

7/33

1.5km Running Pace

00:30 (18:45)

8/33

Walk

01:30 (20:15)

9/33

5km Running Pace

02:00 (22:15)

10/33

Walk

00:45 (23:00)

11/33

3km Running Pace

01:30 (24:30)

12/33

Walk

00:45 (25:15)

13/33

1.5km Running Pace

01:00 (26:15)

14/33

Walk

00:45 (27:00)

15/33

1.5km Running Pace

00:30 (27:30)

16/33

Walk

01:30 (29:00)

17/33

3km Running Pace

01:30 (30:30)

18/33

Walk

00:45 (31:15)

19/33

1.5km Running Pace

01:10 (32:25)

20/33

Walk

00:45 (33:10)

21/33

1.5km Running Pace

00:50 (34:00)

22/33

Walk

00:45 (34:45)

23/33

1.5km Running Pace

00:30 (35:15)

24/33

Walk

01:30 (36:45)

25/33

1.5km Running Pace

01:00 (37:45)

26/33

Walk

00:45 (38:30)

27/33

1.5km Running Pace

00:50 (39:20)

28/33

Walk

00:45 (40:05)

29/33

1.5km Running Pace

00:40 (40:45)

30/33

Walk

00:45 (41:30)

31/33

1.5km Running Pace

00:30 (42:00)

32/33

Walk

01:30 (43:30)

33/33

Hill Hell

Warmup: 11 minutes
Main: 33 minutes
Cooldown: 5 minutes
Working Intervals: 30

[Reaction Timer]

Session Length: 33 minutes
Interval Length:
Intervals: 30

Hill Hell

[Warm Up] Flat

08:00 (08:00)

1/30

[Warm Up] 2% Gradient

02:00 (10:00)

2/30

[Warm Up] Easy Jog (flat)

01:00 (11:00)

3/30

GO! 8% - Fast (>1.5km speed)

01:30 (12:30)

4/30

Rest - Flat (walk/easy jog)

02:00 (14:30)

5/30

GO! 8% - Fast (>1.5km speed)

01:30 (16:00)

6/30

Rest - Flat (walk/easy jog)

02:00 (18:00)

7/30

GO! 8% - Fast (>1.5km speed)

01:30 (19:30)

8/30

Rest - Flat (walk/easy jog)

02:00 (21:30)

9/30

GO! 8% - Fast (>1.5km speed)

01:30 (23:00)

10/30

Rest - Flat (walk/easy jog)

02:00 (25:00)

11/30

GO! 8% - Fast (>1.5km speed)

01:30 (26:30)

12/30

Rest - Flat (walk/easy jog)

02:00 (28:30)

13/30

GO! 8% - Fast (>1.5km speed)

01:30 (30:00)

14/30

Rest - Flat (walk/easy jog)

02:00 (32:00)

15/30

10km Pace (Flat)

05:00 (37:00)

16/30

Walk (Flat)

01:00 (38:00)

17/30

Fast Stride (Flat)

00:20 (38:20)

18/30

Easy jog (Flat)

00:40 (39:00)

19/30

Fast Stride (Flat)

00:20 (39:20)

20/30

Easy jog (Flat)

00:40 (40:00)

21/30

Fast Stride (Flat)

00:20 (40:20)

22/30

Easy jog (Flat)

00:40 (41:00)

23/30

Fast Stride (Flat)

00:20 (41:20)

24/30

Easy jog (Flat)

00:40 (42:00)

25/30

Fast Stride (Flat)

00:20 (42:20)

26/30

Easy jog (Flat)

00:40 (43:00)

27/30

Fast Stride (Flat)

00:20 (43:20)

28/30

Easy jog (Flat)

00:40 (44:00)

29/30

Cool Down

05:00 (49:00)

30/30

Sabre Tooth

Warmup: 10 minutes
Main: 26 minutes
Cooldown: 5 minutes
Working Intervals: 15

[Reaction Timer]

Session Length: 26 minutes
Interval Length:
Intervals: 15

Sabre Tooth

Warm Up

10:00 (10:00)

1/15

10km Pace

04:00 (14:00)

2/15

Walk/Jog

01:00 (15:00)

3/15

5km Pace

03:00 (18:00)

4/15

Walk/Jog

01:00 (19:00)

5/15

3km Pace

02:00 (21:00)

6/15

Walk/Jog

01:00 (22:00)

7/15

1km Pace (Near Max)

01:00 (23:00)

8/15

Walk/Jog

02:00 (25:00)

9/15

3km Pace

02:00 (27:00)

10/15

Walk/Jog

01:00 (28:00)

11/15

5km Pace

03:00 (31:00)

12/15

Walk/Jog

01:00 (32:00)

13/15

10km Pace

04:00 (36:00)

14/15

Cool Down

05:00 (41:00)

15/15

Speed Play Fartlek

Warmup: 8 minutes
Main: 34 minutes
Cooldown: 5 minutes
Working Intervals: 27

[Reaction Timer]

Session Length: 34 minutes
Interval Length:
Intervals: 27

Speed Play Fartlek

Warm Up

08:00 (08:00)

1/27

[Work] 5km Pace

02:00 (10:00)

2/27

Easy Jog

01:00 (11:00)

3/27

[Work] 3km Pace

01:00 (12:00)

4/27

Easy Jog

01:00 (13:00)

5/27

GO! Max Effort

00:30 (13:30)

6/27

Walk - Recover

01:30 (15:00)

7/27

[Work] 5km Pace

02:00 (17:00)

8/27

Easy Jog

01:00 (18:00)

9/27

[Work] 3km Pace

01:00 (19:00)

10/27

Easy Jog

01:00 (20:00)

11/27

GO! Max Effort

00:30 (20:30)

12/27

Walk - Recover

01:30 (22:00)

13/27

[Work] 5km Pace

02:00 (24:00)

14/27

Easy Jog

01:00 (25:00)

15/27

[Work] 3km Pace

01:00 (26:00)

16/27

Easy Jog

01:00 (27:00)

17/27

GO! Max Effort

00:30 (27:30)

18/27

Walk - Recover

01:30 (29:00)

19/27

[Work] 5km Pace

02:00 (31:00)

20/27

Easy Jog

01:00 (32:00)

21/27

[Work] 3km Pace

01:00 (33:00)

22/27

Easy Jog

01:00 (34:00)

23/27

GO! Max Effort

00:30 (34:30)

24/27

Walk - Recover

01:30 (36:00)

25/27

Steady Run - 10km pace

06:00 (42:00)

26/27

Cool Down

05:00 (47:00)

27/27

Stride Mechanix

Warmup: -
Main: 18 minutes 20s
Cooldown: -
Working Intervals: 8 (x2)

[Reaction Timer]

Session Length: 18 minutes 20s
Interval Length:
Intervals: 8 (x2)

Stride Mechanix

A-Skip

01:00 (01:00)

1/16

Transition

00:10 (01:10)

2/16

B-Skip

01:00 (02:10)

3/16

Transition

00:10 (02:20)

4/16

Ankling

01:00 (03:20)

5/16

Transition

00:10 (03:30)

6/16

Froggy Skips

01:00 (04:30)

7/16

Transition

00:10 (04:40)

8/16

Adductor Skips

01:00 (05:40)

9/16

Transition

00:10 (05:50)

10/16

Straight Leg Bound

01:00 (06:50)

11/16

Transition

00:10 (07:00)

12/16

Fast Leg (R)

00:30 (07:30)

13/16

Transition

00:10 (07:40)

14/16

Fast Leg (L)

00:30 (08:10)

15/16

Rest

01:00 (09:10)

16/16