Hoka One One RINCON - SPEED Test | FOD Runner - The FOD Runner

Intro: This is a quick summary of “Hoka One One RINCON - SPEED Test” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The runner performed a threshold‑style speed test on undulating trails, aiming for half‑marathon pace (about 6:00 min/km or roughly 3:20‑3:30 per 0.6 km repeat).
• Rest intervals were shortened to 2 minutes (instead of the usual 3) to keep heart‑rate elevated and stay just below the anaerobic threshold.
• Because his watch only allows 0.6 km intervals, each repeat was a 0.6 km (600 m) repeat.
• The shoe felt light, responsive, and grippy on damp, gravel‑type trails, making it ideal for shorter speed intervals and longer tempo work.
• Practical tip: start a little uphill and use a short downhill stretch to “cheat” into the target pace.

Workout Example:

Warm‑up: 10‑15 min easy run on trails

Main Set (repeat 4‑6 times):
  • 0.6 km (≈600 m) at ~6:00 min/km (target 3:20‑3:30 per repeat) 
  • 2 min easy jog or walk recovery

Cool‑down: 10 min easy jog

Adjust the number of repeats based on how you feel; the goal is to stay just below your half‑marathon threshold and keep heart‑rate elevated throughout.

Closing Note: Give this threshold interval workout a try—tweak the paces to match your own half‑marathon goal and log it in the Pacing app. You’ll feel the lightness and bounce of the Rincon while sharpening your speed. Happy running! 🚀

References

• Hoka One One RINCON - SPEED Test | FOD Runner - YouTube (YouTube Video)

Workout - Threshold Speed Test

• 15min @ 6'55''/km
• 5 lots of:
  • 600m @ 6'00''/km
  • 2min rest
• 10min @ 6'55''/km

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