Workouts» 3Run 13.1 Lite» Week 2 »

Progressive Tempo

800 m from 70 to 90% of HM pace
1600 m @ 103% of HM pace
1600 m @ 104% of HM pace
400 m from 85 to 50% of HM pace
800 m from 70 to 90% of HM pace1600 m @ 103% of HM pace1600 m @ 104% of HM pace400 m from 85 to 50% of HM pace
Workout overview

Distance: 4.4 km

Zone distribution

Z1: 146 m

Z2: 570 m

Z3: 484 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

3%
13%
11%
73%
0%
0%

Today's tempo run is a 6400 meter (3 mile) progression. The twist on this one is that the last 1200 gets broken up into faster blocks to finish it out on a high note. Workouts like this one are great for building out your aerobic strength.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

3Run 13.1 Lite » Week 2

  • Interval day

    4.8 km | 105 SP

    View >

  • Progressive Tempo

    4.4 km | 108 SP

    View >

  • The Long Run (5mi)

    8.4 km | 187 SP

    View >

Similar workouts

  • Short Tempo Run

    4.4 km | 105 SP

    View >

  • Tempo Run

    5.2 km | 128 SP

    View >

  • 1. Tempo Run

    5.2 km | 128 SP

    View >

  • Tempo Run

    5.2 km | 128 SP

    View >

  • Tempo

    3.6 km | 83 SP

    View >

  • Short Tempo Run

    6 km | 148 SP

    View >

  • 2. Short Tempo Run

    6 km | 148 SP

    View >

  • Fast Tempo Run

    6 km | 152 SP

    View >

  • Progressive Tempo

    6 km | 152 SP

    View >

  • Up and Down 2 (Med)

    6.4 km | 138 SP

    View >

  • Progressive Tempo

    7.6 km | 200 SP

    View >

  • Progressive Tempo

    7.6 km | 200 SP

    View >