6min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 70 to 60% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 110 m

Z2: 480 m

Z3: 3010 m

Z4: 1600 m

Z5: 1600 m

Z6: 0 m

2%
7%
44%
24%
24%
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. Easy going this week.

✓ Available in Zwift More workouts like this

  • Easy Miles

    6 km | 95 SP

  • Easy Speed Work

    6.8 km | 168 SP

  • Progressive Tempo

    7.6 km | 197 SP

  • The Long Run (8mi)

    13.2 km | 300 SP

Similar workouts

  • Interval Day

    6.8 km | 160 SP

  • Easy Speed Work

    6.8 km | 160 SP

  • 1. Easy Speed Work

    6.8 km | 158 SP

  • Interval day

    4.4 km | 107 SP

  • 1. Progressive Speed

    6.8 km | 166 SP

  • 1. Interval day

    8.4 km | 210 SP

  • Interval day

    6.4 km | 156 SP

  • Interval day

    5.2 km | 125 SP

  • Easy Speed Work

    5.2 km | 125 SP

  • Fast Quarters

    6.4 km | 134 SP

  • Fast Quarters

    6.4 km | 134 SP

  • 1. Interval day

    6.4 km | 145 SP