Workout overview

Distance: 12.2 km

Zone distribution

Z1: 137 m

Z2: 1463 m

Z3: 10600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
12%
87%
0%
0%
0%

Having a big base is essential for being able to handle the fast start, surges with terrain and competition, and fast finish of a 5K. Being able to run a long way without tiring is a critical part of being able to run much shorter distance at a sustained fast pace.

✓ Available in Zwift More workouts like this

  • Long Base High

    12.2 km | 236 SP

  • Progressive Threshold Over-Under

    9.6 km | 236 SP

  • Short & Easy

    4 km | 58 SP

  • Threshold Short Over-Under

    7.6 km | 176 SP

Similar workouts