Typed workouts
Interval sessions written the way you would text them. Each one is a single line you can paste into TextFit, plus how to run it, how to scale it, and what usually goes wrong.
Running
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Run-walk intervals: 10 x 2 min run, 1 min walk
5 min easy, 10 x 2 min run with 1 min walk, 5 min cool down
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Fartlek: 12 x 1 minute on / 1 minute off
10 min easy, 12 x 1 min hard with 1 min jog, 10 min cool down
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Hill repeats: 8 x 1 minute uphill
15 min easy, 8 x 1 min uphill hard with 2 min jog down, 10 min cool down
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Marathon pace intervals: 3 x 3 kilometers
15 min easy, 3 x 3 km at marathon pace with 3 min jog, 10 min cool down
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400m repeats: 10 x 400 meters fast
15 min easy, 10 x 400 m fast with 200 m jog, 10 min cool down
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Tempo run: 25 minutes continuous
15 min easy, 25 min tempo, 10 min cool down
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Threshold intervals: 3 x 10 minutes
15 min easy, 3 x 10 min at threshold with 2 min jog, 10 min cool down
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VO2max intervals: 5 x 3 minutes hard
10 min easy, 5 x 3 min hard with 2 min jog, 10 min cool down