Distance Based


Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 8.85 km

Zone distribution

Z1: 293 m

Z2: 673 m

Z3: 1069 m

Z4: 6815 m

Z5: 0 m

Z6: 0 m

3%
8%
12%
77%
0%
0%

This is a nice workout to do once a week to improve speed for distances races such as a 10k or half marathon.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 170 m

Z2: 2513 m

Z3: 917 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

3%
37%
13%
0%
47%
0%

These 800m or half mile intervals are short and painful. Go as fast as you can and hold for the duration of the interval, up to the point that you can continue jogging during the rest intervals. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 10.4 km

Zone distribution

Z1: 292 m

Z2: 2341 m

Z3: 1296 m

Z4: 71 m

Z5: 6400 m

Z6: 0 m

3%
23%
12%
1%
62%
0%

These 1600m or 1mi intervals are perfect for getting you way out of your endurance comfort zone. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

6%
4%
6%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will setup your paces for running workouts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 170 m

Z2: 913 m

Z3: 4117 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

2%
11%
49%
0%
38%
0%

These 400m or quarter mile intervals are short but valuable, especially for those training for a 5km or 10km event. Go as fast as you can hold for the duration of the interval, up to the point that you can continue jogging during the rest periods. One interval workout a week is the only speedwork you should need.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 2 km

Zone distribution

Z1: 800 m

Z2: 1200 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

40%
60%
0%
0%
0%
0%

A beginner's walk/run interval session.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 7.2 km

Zone distribution

Z1: 292 m

Z2: 382 m

Z3: 1192 m

Z4: 2934 m

Z5: 2400 m

Z6: 0 m

4%
5%
17%
41%
33%
0%

This progressive workout is at a faster than tempo pace and only gets hard as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 4.8 km

Zone distribution

Z1: 400 m

Z2: 1200 m

Z3: 1953 m

Z4: 1247 m

Z5: 0 m

Z6: 0 m

8%
25%
41%
26%
0%
0%

This fun speed builder has a lot of variety that will keep you on your toes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 400 m

Z2: 800 m

Z3: 1529 m

Z4: 3671 m

Z5: 0 m

Z6: 0 m

6%
13%
24%
57%
0%
0%

This fun speed builder has a lot of variety that will keep you on your toes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 8.8 km

Zone distribution

Z1: 340 m

Z2: 446 m

Z3: 3120 m

Z4: 4894 m

Z5: 0 m

Z6: 0 m

4%
5%
35%
56%
0%
0%

This fun speed builder has a lot of variety that will keep you on your toes.

✓ Available in Zwift View workout More workouts like this