Since music is a language, we want to be able to "speak" without fumbling or having to think about what words we're going to use. The Slow-Fast workout gives your brain a way to have a lot of repetitions on one specific thing, alternating from slow (like spelling or sounding out a word) to fast (like saying it normally). It looks like this:
Remember to start as slowly as you need to in order to play the whole thing with no mistakes. Then, gradually speed up (one or two clicks at a time) until you reach your goal tempo.
In order to master a pattern, I play for a full minute at a given tempo with no stops or mistakes. If you can go for a full minute, you can be pretty sure the pattern is mastered at that tempo. Then, speed it up again!