Workouts» Cyclist to 10k» Week 1 »

Steady Base High

400 m from 55 to 74% of 10k pace
400 m @ 74% of 10k pace
400 m @ 77% of 10k pace
400 m @ 80% of 10k pace
3200 m @ 82% of 10k pace
400 m from 75 to 55% of 10k pace
6min 40sec from 55 to 74% of 10k pace6min 40sec @ 74% of 10k pace6min 40sec @ 77% of 10k pace6min 40sec @ 80% of 10k pace53min 20sec @ 82% of 10k pace6min 40sec from 75 to 55% of 10k pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 205 m

Z2: 995 m

Z3: 4000 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

4%
19%
77%
0%
0%
0%

After a short progressive warm-up, the main work here is 2 miles (3.2km) of steady base at the upper end of Zone 2.

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Cyclist to 10k » Week 1

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