Cloudflow 4 Speed Test

Workout - Cloudflow 4 Speed Test

• 12min 30s @ 6'00''/km
• 5min @ 4'30''/km
• 2min rest
• 3 lots of:
  • 1min @ 3'45''/km
  • 1min rest
• 2min rest
• 3 lots of:
  • 2min @ 3'45''/km
  • 2min rest
• 2min rest
• 3 lots of:
  • 1min @ 3'45''/km
  • 1min rest
• 12min 30s @ 6'00''/km

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Intro

A summary of “On Cloudflow 4 Review - First Impressions (FAST & LIGHT?)” from The FOD Runner. The video is solid. Here’s a condensed version so you can run the workout. The full video has the rest.

Key points

• Built for speed, the Cloudflow 4 pairs a responsive midsole with a light, airy woven upper.
• Testing started with a 30-minute easy run to gauge fit and durability, then a short high-intensity interval session.
• Tip: open the session with a tempo segment to prep your legs before the faster repeats.
• The firm midsole balances support and flexibility. The snug laces stop slipping when you push hard.

Workout example (effort-based; adjust to your target pace in the Pacing app)

1. 12-minute easy warm-up at conversational effort.
2. 5-minute tempo at around 90% effort, where your legs really engage.
3. 3 × 1-minute fast at ~75% effort.
4. 3 × 2-minute at ~90% effort, strong and steady.
5. 3 × 1-minute fast back down to ~75% effort.
6. 12-minute cool-down easy jog.

Adjust interval lengths or effort to your plan.

Closing note

Take the Cloudflow 4 out for a speed session or steady run. Tweak intervals in the Pacing app to your rhythm.

References

• ON Cloudflow 4 Review - First Impressions (FAST & LIGHT?) - YouTube (YouTube Video)