Workouts» Cyclist to 10k» Week 4 »

Long Hills

400 m from 55 to 75% of 10k pace
400 m @ 75% of 10k pace
400 m @ 80% of 10k pace
400 m @ 75% of 10k pace
3x 800 m @ 85% of 10k pace,
800 m @ 73% of 10k pace
400 m from 70 to 55% of 10k pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 233 m

Z2: 3767 m

Z3: 2800 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
55%
41%
0%
0%
0%

Building from our earlier hill repeats, we lengthen out the distance this week. Play with a mix of speed and gradient to keep the workout engaging.

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