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

Find a summary of ON Cloudflow 4 Review - First Impressions (FAST & LIGHT?) from The FOD Runner. The video’s excellent — here’s a condensed version so you can run this workout straightaway. For the complete picture, watch the full video.

Key Points

• Built with speed in mind, the Cloudflow 4 pairs a responsive mid‑sole with a lightweight, airy woven upper.
• Testing started with a 30‑minute easy run to assess fit and durability, followed by a brief high‑intensity interval session.
• Pro tip: open your session with a tempo segment — it preps your legs before you hit the faster repeats.
• The firm mid‑sole balances support and flexibility, while the snug lacing system prevents slipping when you’re pushing hard.

Workout Example (all paces are effort‑based; adjust to your own target pace using the Pacing app)

1. 12‑minute easy warm‑up – run at a conversational, comfortable effort.
2. 5‑minute tempo – hold around 90% effort, that ideal middle ground where your legs start engaging.
3. 3 × 1‑minute fast intervals – target roughly 75% effort (quick without overdoing it).
4. 3 × 2‑minute intervals – bump to about 90% effort, maintaining a strong, steady pace.
5. 3 × 1‑minute fast intervals – drop back to the ~75% effort range.
6. 12‑minute cool‑down – wrap up with an easy jog. Adjust the interval lengths or effort levels to fit your training plan — the format suits speed‑work days nicely.

Closing Note

Take the Cloudflow 4 out for a speed session or steady run to test drive it yourself. The intervals are simple to adjust in the Pacing app to match your own rhythm. Enjoy the session, keep your pace strong, and treat your feet right! 🎉

References

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