Cruise Intervals (Zone 3 Tempo)
Quick Information
Category
Conditioning
Difficulty
Intermediate
Equipment
Running Shoes or Any Erg
Primary muscle group
Quadriceps, Hamstrings, Gastrocnemius
Secondary muscle groups
Gluteus Maximus, Trunk
Movement pattern
Sustained Tempo Locomotion
Training goal
Tempo, Conditioning
Sport
General Athletic Development, Soccer, Football, Rugby, Basketball, Hockey
Overview
How to Perform
- Warm up 10 minutes easy with a few short builds.
- Run 2–3 repeats of 8–12 minutes at a comfortably-hard tempo — short phrases only.
- Jog 2–3 minutes easy between repeats.
- Cool down 5–10 minutes easy.
Coaching Cues
- Comfortably hard — you could hold it 40 minutes on a good day.
- Even pacing: the last repeat should match the first.
- Smooth and tall; tempo is posture practice at speed.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2–3 × 8–12 minutes at 70–80% of max heart rate, 1–2 times per week.
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