The MAAT workout is the longest running routine included in the free version of the Freeletics Running app. This workout will total 2,000 meters with 4 minutes and 30 seconds of rest built-in.

This set has 10 sets of 200 meter sprints, plus 30 seconds rest. If you have a track nearby, 200 Meters is easy to measure, see below for best estimate of distance.

This workout will test your endurance and cardio limits. Make sure to take some fast acting carbs about an hour prior to the routine as your body will want to find a fast source of fuel for this workout.

MAAT Workout Details

10x: 200 Meter spring + 30 Seconds rest

• Total Distance:2,000 Meters
• Total Amount of Rest: 4 Min 30 Sec
• Points: 400

 

Seth is the first workout listed in the Freeletics Running workouts. Designed as a starter set, this workout consists of 6 runs for a total of 800 meters total. There are 12 minutes of rest built into the routine to give you enough time to rest, plus allow you to push hard each set.

Have plenty of water ready and make sure you don’t skip a warm-up!

Seth Routine Details:

• 100 Meter Run
  • 2 Min Rest
• 100 Meter Run
  • 2 Min Rest
• 100 Meter Run
  • 2 Min Rest
• 100 Meter Run
  • 2 Min Rest
• 200 Meter Run
  • 4 Min Rest
• 200 Meter Run

Totals:

• Total Distance: 800M
• Total Amount of Rest: 12 Min
• Points: 200

Xerxes is a high intensity interval running workout that Freeletics designed to test your sprint and short-distance capabilities. This is a ladder set that is intended to test you during the middle of the routine. There are 5 sets total, first 2 and last 2 are the same with 200 meter sprints and 2 min rest, however the middle set has a 5 minute buffer and a 1 kilometer run.

In total you will run a short, but effective 1,800 meters that will leave you gassed.

Xerxes Workout Overview

5 Sets:

• 200 Meters
• 2 Min rest
• 200 Meters
• 5 Min rest
• 1 Kilometer
• 5 Min rest
• 200 Meters
• 2 Min rest
• 200 Meters

Routine Totals:

• Total Distance:1,800 Meters
• Total Amount of Rest: 14 Min
• Points: 405

The Bastet HIT running workout by Freeletics is a simply, yet stunningly difficult routine that will have your lungs and legs pumping. Combining 7 sets that includes both 100, 200, and 400 meter sprints with 21 minutes of built-in rest, this 1,600 meter workout will have you in fat-burning mode all day long.

Designed as a ladder set, the first 3 sets will increase in both distance and rest time. Once you hit the middle of the routine, you wiill get a short 200 meter set before going back down the ladder, starting at 400 meters.

Bastet Workout Details

• 100 Meters
• 2 min rest
• 200 meters
• 3 min rest
• 400 meters
• 5 min rest
• 200 meters
• 3 min rest
• 400 meters
• 5 min rest
• 200 meters
• 3 min rest
• 100 meter

Totals:

• Total Distance:1,600 Meters
• Total Amount of Rest: 21 Min
• Points: 360