Threshold Speed Test

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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Intro: Here’s what you should know about the “Hoka One One RINCON - SPEED Test” from The FOD Runner—definitely worth your time. We’ve extracted the workout essentials so you can get started right away. Check out the full video for additional context.

Key Points:

• The runner performed a threshold-style speed test on undulating trails, targeting half-marathon pace (roughly 6:00 min/km or approximately 3:20-3:30 per 0.6 km repeat).
• Recovery intervals were shortened to 2 minutes instead of the standard 3, maintaining elevated heart rate while staying just below the anaerobic threshold.
• The watch only supports 0.6 km intervals, so each repeat covered exactly that distance (600 m).
• The shoe felt light, responsive, and grippy on damp, gravel-type surfaces, making it well-suited for short speed work and sustained tempo runs.
• Pro tip: start slightly uphill and use the downhill section to cheat your way into 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 your repeat count based on how you feel; stick just below the threshold with steady heart-rate elevation.

Closing Note: Try this threshold interval workout—adjust paces for your own half-marathon goal and log it in the Pacing app. You’ll feel the Rincon’s light, bouncy response while sharpening your speed. Get after it! 🚀

References

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