Workouts» Cyclist to 10k» Week 1 »

Progressive Base Low

1200 m from 55 to 73% of 10k pace
800 m @ 73% of 10k pace
1200 m @ 75% of 10k pace
800 m @ 78% of 10k pace
400 m from 70 to 55% of 10k pace
20min from 55 to 73% of 10k pace13min 20sec @ 73% of 10k pace20min @ 75% of 10k pace13min 20sec @ 78% of 10k pace6min 40sec from 70 to 55% of 10k pace
Workout overview

Distance: 4.4 km

Zone distribution

Z1: 467 m

Z2: 3133 m

Z3: 800 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

11%
71%
18%
0%
0%
0%

An easy progressive run. Nothing fancy here, just turning the legs over and logging some miles.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Cyclist to 10k » Week 1

  • Progressive Base Low

    4.4 km | 63 SP

    View >

  • Short & Easy

    3.2 km | 44 SP

    View >

  • Short Hills

    5.2 km | 83 SP

    View >

  • Steady Base High

    5.2 km | 90 SP

    View >

Similar workouts

  • Progressive Base Low

    4.4 km | 63 SP

    View >

  • Progressive Base Low

    3.6 km | 54 SP

    View >

  • Short & Sharp

    3.2 km | 57 SP

    View >

  • Short & Sharp

    3.2 km | 57 SP

    View >

  • 2. Full-Distance Specific VO2 max

    2.4 km | 48 SP

    View >

  • 3. Long Course Race Simulation

    3 km | 61 SP

    View >

  • Norseman Run Workout: Rjukan

    3 km | 60 SP

    View >

  • 6. Endurance Speed Builds

    3 km | 58 SP

    View >

  • 8. 5K Race Simulation

    3.3 km | 69 SP

    View >

  • 1. Welcome To Running In Zwift!

    3.2 km | 72 SP

    View >

  • 2. Tempo

    2.7 km | 50 SP

    View >

  • Endurance Run

    3.2 km | 72 SP

    View >