Continuous Ramp Progression 45 min
A 45 minute run where the target pace rises smoothly from easy to threshold, with a short warm-up and cool-down, well suited to the treadmill.
- Duration
- 1 h
- Distance
- 11.3 kmestimated
- Effort
- 72
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy jog, warm up | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalTempo Follow the rising target | 45 min | 76 → 100% threshold pace65 → 90% HRmax70 → 98% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Instead of stages, this progression is one long ramp. The target moves a little faster every minute, from an easy jog at the start to threshold pace at the end of the 45 minutes. There is no single moment where the run turns hard, you simply follow the rising target.
On the watch this is a ramp step, so the target range shifts continuously. On a treadmill, raise the speed by a small amount every two to three minutes. Outdoors, check pace or heart rate every few minutes and adjust gently. The first half feels easy, the third quarter steady, and the last ten minutes demand focus. Jog ten minutes afterwards.
This suits intermediate runners who like steady, predictable sessions and runners training on a treadmill through the winter. If the final minutes become too hard, stop the ramp at half marathon pace and hold it.
Tips
- Write down the speed you reached at the end and compare it next time.
- Keep your breathing smooth as long as you can.
- Raise the speed in small steps rather than a few big ones.
Good for10kHalf marathonIndoor
Season phaseBaseBuild