Beginner
Maat Freeletics
A short interval session to build speed.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Maat is a running workout: 10 × 200 metres at a fast pace, with 30 seconds of recovery in between. That is 2 km of intervals, ideal to improve speed and cardio.
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The circuit (10 rounds)
30 s between intervals, run at a fast pace.
Round 1 / 10
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Run
200 m
⏱ Rest timers
Tips to nail this WOD
- Aim for the same pace on all 10 intervals: the last one should be as fast as the first.
- Walk during the 30 seconds of recovery, don't sit down.
- Warm up with 5 to 10 minutes of easy jogging before the first interval.
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Frequently asked questions
Where can you do Maat?
On a running track, a flat path or a route whose distance you know. The Freeletics app can measure the 200 m by GPS.
Is Maat suitable for beginner runners?
Yes, the intervals are short and recovery comes often. Adjust the pace to your level.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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