3Run 13.1

Plan overview

Weeks: 17

Duration: 8h 1m/week

Stress points: 739/week

Workouts: 50

Total duration: 136h 15m

Total stress points: 12556

Zone distribution

Z1: 40m

Z2: 8h 48m

Z3: 23h 9m

Z4: 88h 14m

Z5: 15h 23m

Z6: -

0%
6%
17%
65%
11%
0%


Select a week, or scroll down to view all workouts.

Week 0

Workouts: 2

Total duration: 3h 20m

Total stress points: 284

Average workout:

Duration: 1h 40m

Stress points: 142

Zone distribution

Z1: 11m

Z2: 23m

Z3: 43m

Z4: 2h 3m

Z5: -

Z6: -

5%
12%
22%
61%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 510 m

Z2: 958 m

Z3: 2132 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

8%
14%
31%
47%
0%
0%

Before we get into the meat of the plan, lets's get an easy 5k under our belts.

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Workout overview

Distance: 5.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4157 m

Z5: 0 m

Z6: 0 m

3%
9%
9%
80%
0%
0%

Tempo runs are used to help get us comfortable with pushing our pace. In these runs we'll be spending time slightly above our race pace.

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Week 1

Workouts: 3

Total duration: 5h 27m

Total stress points: 477

Average workout:

Duration: 1h 49m

Stress points: 159

Zone distribution

Z1: 2m

Z2: 31m

Z3: 1h 22m

Z4: 3h 12m

Z5: 20m

Z6: -

1%
9%
25%
59%
6%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 1200 m

Z6: 0 m

0%
12%
62%
3%
23%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4957 m

Z5: 0 m

Z6: 0 m

2%
7%
8%
83%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

0%
9%
15%
76%
0%
0%

Time for your first big day of around 5 miles. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 2

Workouts: 3

Total duration: 6h 40m

Total stress points: 602

Average workout:

Duration: 2h 13m

Stress points: 201

Zone distribution

Z1: 2m

Z2: 31m

Z3: 1h 35m

Z4: 4h 5m

Z5: 27m

Z6: -

1%
8%
24%
61%
7%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 4004 m

Z4: 157 m

Z5: 1600 m

Z6: 0 m

0%
10%
63%
2%
25%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
8%
12%
80%
0%
0%

Bumping up the milage a bit. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 3

Workouts: 3

Total duration: 6h 43m

Total stress points: 606

Average workout:

Duration: 2h 14m

Stress points: 202

Zone distribution

Z1: -

Z2: 36m

Z3: 1h 19m

Z4: 2h 45m

Z5: 2h 3m

Z6: -

0%
9%
20%
41%
31%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

0%
10%
7%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half marathon pace.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 2400 m

Z6: 0 m

0%
10%
50%
2%
38%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 9600 m

Z5: 0 m

Z6: 0 m

0%
7%
10%
83%
0%
0%

Even more distance today. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 4

Workouts: 3

Total duration: 8h

Total stress points: 723

Average workout:

Duration: 2h 40m

Stress points: 241

Zone distribution

Z1: 2m

Z2: 32m

Z3: 1h 47m

Z4: 5h 12m

Z5: 27m

Z6: -

1%
7%
22%
65%
6%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 4004 m

Z4: 157 m

Z5: 1600 m

Z6: 0 m

0%
10%
63%
2%
25%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 14.8 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1936 m

Z4: 12000 m

Z5: 0 m

Z6: 0 m

0%
6%
13%
81%
0%
0%

This will be your longest run for a while. Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 5

Workouts: 3

Total duration: 7h 7m

Total stress points: 656

Average workout:

Duration: 2h 22m

Stress points: 219

Zone distribution

Z1: 2m

Z2: 31m

Z3: 1h 22m

Z4: 4h 32m

Z5: 40m

Z6: -

1%
7%
19%
64%
9%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 2400 m

Z6: 0 m

0%
10%
50%
2%
38%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
8%
12%
80%
0%
0%

Bumping up the milage a bit. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 6

Workouts: 3

Total duration: 7h 53m

Total stress points: 730

Average workout:

Duration: 2h 38m

Stress points: 243

Zone distribution

Z1: 2m

Z2: 32m

Z3: 1h 13m

Z4: 5h 25m

Z5: 40m

Z6: -

1%
7%
15%
69%
8%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 2804 m

Z4: 157 m

Z5: 2400 m

Z6: 0 m

0%
11%
47%
3%
40%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 14.8 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 12800 m

Z5: 0 m

Z6: 0 m

0%
6%
8%
86%
0%
0%

Todays run is almost 2/3rds of a half marathon. Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 7

Workouts: 3

Total duration: 7h 30m

Total stress points: 668

Average workout:

Duration: 2h 30m

Stress points: 223

Zone distribution

Z1: -

Z2: 34m

Z3: 1h 47m

Z4: 3h 12m

Z5: 1h 57m

Z6: -

0%
8%
24%
43%
26%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

0%
10%
7%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half marathon pace.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 4804 m

Z4: 157 m

Z5: 2000 m

Z6: 0 m

0%
8%
63%
2%
26%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 11200 m

Z5: 0 m

Z6: 0 m

0%
6%
9%
85%
0%
0%

Quarter marathon! Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 8

Workouts: 3

Total duration: 9h 20m

Total stress points: 873

Average workout:

Duration: 3h 7m

Stress points: 291

Zone distribution

Z1: 2m

Z2: 30m

Z3: 1h 23m

Z4: 6h 17m

Z5: 1h 7m

Z6: -

0%
5%
15%
67%
12%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 513 m

Z3: 3408 m

Z4: 79 m

Z5: 4000 m

Z6: 0 m

0%
6%
43%
1%
50%
0%

Changing it up a bit. Up and down, through the gears.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 14400 m

Z5: 0 m

Z6: 0 m

0%
5%
7%
88%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 9

Workouts: 3

Total duration: 9h

Total stress points: 833

Average workout:

Duration: 3h

Stress points: 278

Zone distribution

Z1: 2m

Z2: 32m

Z3: 1h 20m

Z4: 6h 19m

Z5: 47m

Z6: -

0%
6%
15%
70%
9%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 2800 m

Z6: 0 m

0%
9%
47%
2%
41%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 16000 m

Z5: 0 m

Z6: 0 m

0%
5%
6%
89%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 10

Workouts: 3

Total duration: 9h 33m

Total stress points: 884

Average workout:

Duration: 3h 11m

Stress points: 295

Zone distribution

Z1: 2m

Z2: 32m

Z3: 1h 27m

Z4: 6h 45m

Z5: 47m

Z6: -

0%
6%
15%
71%
8%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 7.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3604 m

Z4: 157 m

Z5: 2800 m

Z6: 0 m

0%
9%
50%
2%
39%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 19.6 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 17600 m

Z5: 0 m

Z6: 0 m

0%
4%
6%
90%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 11

Workouts: 3

Total duration: 8h 30m

Total stress points: 776

Average workout:

Duration: 2h 50m

Stress points: 259

Zone distribution

Z1: -

Z2: 36m

Z3: 1h 19m

Z4: 4h 32m

Z5: 2h 3m

Z6: -

0%
7%
16%
53%
24%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

0%
10%
7%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half marathon pace.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 2400 m

Z6: 0 m

0%
10%
50%
2%
38%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 16000 m

Z5: 0 m

Z6: 0 m

0%
5%
6%
89%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 12

Workouts: 3

Total duration: 10h 13m

Total stress points: 958

Average workout:

Duration: 3h 24m

Stress points: 319

Zone distribution

Z1: 2m

Z2: 30m

Z3: 1h 23m

Z4: 7h 11m

Z5: 1h 7m

Z6: -

0%
5%
14%
70%
11%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 513 m

Z3: 3408 m

Z4: 79 m

Z5: 4000 m

Z6: 0 m

0%
6%
43%
1%
50%
0%

Changing it up a bit. Up and down, through the gears.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 21.2 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 19200 m

Z5: 0 m

Z6: 0 m

0%
4%
5%
91%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 13

Workouts: 3

Total duration: 9h 27m

Total stress points: 897

Average workout:

Duration: 3h 9m

Stress points: 299

Zone distribution

Z1: 2m

Z2: 32m

Z3: 1h 20m

Z4: 6h 45m

Z5: 47m

Z6: -

0%
6%
14%
72%
8%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are above half marathon pace work to get you comfortable at speed.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 2800 m

Z6: 0 m

0%
9%
47%
2%
41%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 16000 m

Z5: 0 m

Z6: 0 m

0%
5%
6%
89%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 14

Workouts: 3

Total duration: 10h

Total stress points: 940

Average workout:

Duration: 3h 20m

Stress points: 313

Zone distribution

Z1: 2m

Z2: 32m

Z3: 1h 27m

Z4: 7h 12m

Z5: 47m

Z6: -

0%
5%
14%
72%
8%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 7.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3604 m

Z4: 157 m

Z5: 2800 m

Z6: 0 m

0%
9%
50%
2%
39%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in ZwiftView workoutMore workouts like this

Workout overview

Distance: 19.6 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 17600 m

Z5: 0 m

Z6: 0 m

0%
4%
6%
90%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in ZwiftView workoutMore workouts like this

Week 15

Workouts: 3

Total duration: 8h 33m

Total stress points: 790

Average workout:

Duration: 2h 51m

Stress points: 263

Zone distribution

Z1: -

Z2: 34m

Z3: 1h 22m

Z4: 5h 31m

Z5: 1h 7m

Z6: -

0%
7%
16%
64%
13%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 10157 m

Z5: 0 m

Z6: 0 m

0%
6%
4%
91%
0%
0%

Here we go - full on 10k as fast as you can go. This run will help us estimate your future half marathon pace.

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Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 513 m

Z3: 3408 m

Z4: 79 m

Z5: 4000 m

Z6: 0 m

0%
6%
43%
1%
50%
0%

Changing it up a bit. Up and down, through the gears.

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Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 864 m

Z3: 1136 m

Z4: 9600 m

Z5: 0 m

Z6: 0 m

0%
7%
10%
83%
0%
0%

Even more distance today. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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Week 16

Workouts: 3

Total duration: 8h 58m

Total stress points: 859

Average workout:

Duration: 2h 59m

Stress points: 286

Zone distribution

Z1: 2m

Z2: 18m

Z3: 1h 1m

Z4: 7h 17m

Z5: 20m

Z6: -

0%
3%
11%
81%
4%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 3204 m

Z4: 157 m

Z5: 1200 m

Z6: 0 m

0%
12%
62%
3%
23%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

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Workout overview

Distance: 6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4957 m

Z5: 0 m

Z6: 0 m

2%
7%
8%
83%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

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Workout overview

Distance: 21.097 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 0 m

Z4: 21097 m

Z5: 0 m

Z6: 0 m

0%
0%
0%
100%
0%
0%

This is it!

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