Rebel Pop Speed Ladder

Workout - Rebel Pop Speed Ladder

• 12min @ 8'30''/mi
• 7 lots of:
  • 2min @ 5'20''/mi
  • 1min 30s rest
• 5min @ 8'30''/mi
• 7 lots of:
  • 30s @ 4'52''/mi
  • 1min rest
• 5min @ 8'30''/mi
• 7 lots of:
  • 50m @ 2'00''/km
  • 1min 30s rest
• 12min @ 8'30''/mi

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Quick Summary

Breaking down “NEW BALANCE Fuelcell REBEL v2 REVIEW - SPEED Test & LONG RUN Test - BEST SHOE OF 2021??” by The FOD Runner. This video demonstrates the shoe’s strengths across different workout types and worth exploring if you’re considering testing it yourself. Watch the full video to see all the testing details in action.

Key Points

• Through a 16‑mile progressive long run (first 8 miles at 7:10 / mi, second 8 miles at 6:30 / mi), the REBEL v2 delivers stable cushioning paired with a bouncy mid‑sole response.
• The speed test breaks down into three distinct ladder intervals: 7 × 2‑minute repeats, 7 × 30‑second repeats, and 7 × 50‑meter sprints, targeting approximately 5:20 / mi during the longer intervals.
• Sizing note: expect true‑to‑size dimensions, but the toe box narrows considerably; runners with wider feet should consider going half a size up, keeping in mind that half‑size availability is limited.
• The midsole geometry (roughly 26 mm at the heel, 20 mm at the forefoot) strikes a balance—enough structure for extended mileage yet retains the snap needed for faster efforts.
• For both relaxed easy runs and more demanding speed work, the shoe performs without compromising either end; it works across multiple workout styles.

Workout Example

Long‑Run (16 mi total)

• Miles 1‑8: 7:10 / mi steady effort
• Miles 9‑16: 6:30 / mi progressive effort (or quicker if the effort feels manageable)

Speed Ladder

1. 2‑minute repeats – 7×, shoot for ~5:20 / mi (matching your typical 5K intensity)
2. 30‑second repeats – 7×, push the effort up, aiming for 4:45‑5:00 / mi
3. 50‑meter sprints – 7×, maximum effort with attention to cadence and form

Adjust these numbers to your own training level; the Pacing app lets you program your preferred splits and the shoe delivers the same performance.

Practical Tips

• Fit: Take it out for a test run; if your big toe presses into the front during downhill sections, a half‑size up may help (subject to availability) or explore a wider width option.
• Midsole Depth Considerations: The REBEL v2 suits moderate distances (up to 16 mi) and speed work nicely; for ultramarathon distances, a lower‑profile alternative might serve you better.
• Pace Mixing: Because this shoe pairs cushion with responsiveness, you can comfortably rotate easy mileage, tempo efforts, and interval work throughout your week.
• App Integration: Feed your interval plan into the Pacing app, enter your target splits, and let the app handle pacing cues through the workout.

Closing Note

Put the REBEL v2 to work on both distance and speed—it bridges both worlds without obvious sacrifice. Dial in the paces for your own training, track your session in the Pacing app, and notice how the shoe performs for your style. Enjoy the miles! 🌟

References

• NEW BALANCE Fuelcell REBEL v2 REVIEW - SPEED Test & LONG RUN Test - BEST SHOE OF 2021?? | FOD Runner - YouTube (YouTube Video)