Löppass

Löppass is a Swedish term used to describe a structured running workout or training session. In endurance training, löppass are employed by runners, triathletes, and fitness enthusiasts to build aerobic capacity, improve pace, and develop running economy. The concept is widely used in club training plans and personal schedules.

A typical löppass has a warm-up, a main workout, and a cool-down. A warm-up usually lasts 5 to 10 minutes at an easy pace to prepare muscles and joints. The main block may consist of intervals (short, fast efforts with recovery), tempo runs (sustained faster running), or fartlek (varying pace). The session ends with a cooldown of about 5 to 10 minutes of easy jogging.

Variants are chosen according to goals and fitness level. Easy löppass may focus on steady, comfortable pace; tempo löppass emphasizes sustained pace; intervals develop speed and VO2 max; fartlek blends pace changes for endurance and variety. Beginners typically start with shorter sessions and gradually increase volume and intensity.

Training is often guided by pace, heart rate, or perceived exertion. Pacing is typically expressed as pace per kilometer or as heart rate zones. Athletes may alternate hard löppass with easy runs and strength training to avoid overtraining.

A löppass is commonly scheduled two to four times per week as part of a broader training plan, with adjustments for competitions, rest days, and season goals. Equipment commonly used includes running shoes, a GPS device or watch, and optional heart rate monitor.