Workout overview

Distance: 7.237 km

Zone distribution

Z1: 201 m

Z2: 1810 m

Z3: 402 m

Z4: 1608 m

Z5: 3216 m

Z6: 0 m

3%
25%
6%
22%
44%
0%

A round of short over-unders pushing above threshold pace for a half-mile followed by a quarter-mile of "recovery" just below threshold. This teaches your body to recover while still running fast. These kind of workouts draw on your experience as a cyclist to know how a small change in intensity can really change effort when you are up near your redline.

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