Workouts» 3Run 13.1» Week 12 » Tough Speed Work400 m from 70 to 90% of HM pace3200 m @ 90% of HM pace1200 m @ 103% of 5k pace200 m Walk200 m @ 80% of 5k pace1200 m @ 104% of 5k pace200 m Walk600 m @ 80% of 5k pace1200 m @ 105% of 5k pace200 m Walk200 m @ 80% of 5k pace800 m @ 106% of 5k pace200 m Walk200 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 pace53min 20sec @ <span data-value="90">90</span>% of HM pace20min @ <span data-value="103">103</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace20min @ <span data-value="104">104</span>% of 5k pace3min 20sec Walk10min @ <span data-value="80">80</span>% of 5k pace20min @ <span data-value="105">105</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace13min 20sec @ <span data-value="106">106</span>% of 5k pace3min 20sec Walk3min 20sec @ <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: 10.4 kmZone distributionZ1: 800 mZ2: 576 mZ3: 4624 mZ4: 0 mZ5: 4400 mZ6: 0 m 8% 6% 44% 0% 42% 0% Changing it up a bit. Up and down, through the gears. ✓ Available in Zwift More workouts like this Back to top