Workouts» 3Run 13.1 Lite» Week 8 » Interval day400 m from 70 to 90% of HM pace2000 m @ 85% of 5k pace1600 m @ 102% of 5k pace400 m @ 80% of 5k pace1200 m @ 105% of 5k pace400 m @ 80% of 5k pace800 m @ 108% of 5k pace400 m @ 80% of 5k pace400 m @ 110% of 5k pace400 m @ 80% of 5k pace400 m from 80 to 65% of HM pace 6min 40sec from <span data-value="70">70</span> to <span data-value="90">90</span>% of HM pace33min 20sec @ <span data-value="85">85</span>% of 5k pace26min 40sec @ <span data-value="102">102</span>% of 5k pace6min 40sec @ <span data-value="80">80</span>% of 5k pace20min @ <span data-value="105">105</span>% of 5k pace6min 40sec @ <span data-value="80">80</span>% of 5k pace13min 20sec @ <span data-value="108">108</span>% of 5k pace6min 40sec @ <span data-value="80">80</span>% of 5k pace6min 40sec @ <span data-value="110">110</span>% of 5k pace6min 40sec @ <span data-value="80">80</span>% of 5k pace6min 40sec from <span data-value="80.000001">80</span> to <span data-value="65">65</span>% of HM paceWorkout overviewDistance: 8.4 kmZone distributionZ1: 0 mZ2: 576 mZ3: 3824 mZ4: 0 mZ5: 4000 mZ6: 0 m 0% 7% 46% 0% 48% 0% Changing it up a bit. Up and down, through the gears. ✓ Available in Zwift More workouts like this Back to top