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Speed Intervals

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

1min fast / 2min easy repeats Lace up and let Mariposas cue every interval for you.

intermediate28 min14 segments

Workout breakdown

  1. warmup, 5 min · Easy jog warmup
  2. run, 1 min · Sprint!
  3. rest, 2 min · Easy recovery
  4. run, 1 min · Sprint!
  5. rest, 2 min · Easy recovery
  6. run, 1 min · Sprint!
  7. rest, 2 min · Easy recovery
  8. run, 1 min · Sprint!
  9. rest, 2 min · Easy recovery
  10. run, 1 min · Sprint!
  11. rest, 2 min · Easy recovery
  12. run, 1 min · Sprint!
  13. rest, 2 min · Easy recovery
  14. cooldown, 5 min · Easy jog cooldown
Run Speed Intervals free in Mariposas GPS tracking + interval cues, hands-free · collect a cute pet 🐾