Workouts» Distance Based

Distance Based


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Distance Based »

4mi Tempo Run

1609 m from 75 to 100% of HM pace
6437 m @ 92% of 5k pace
804 m from 85 to 50% of HM pace
26min 49sec from 75 to 100% of HM pace1hr 47min 17sec @ 92% of 5k pace13min 24sec from 85 to 50% of HM pace
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.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

4x800 Speed Work

1600 m from 70 to 92% of HM pace
4x 800 m @ 110% of 5k pace,
400 m @ 70% of 5k pace
400 m from 80 to 50% of HM pace
26min 40sec from 70 to 92% of HM pace4x 13min 20sec @ 110% of 5k pace,
6min 40sec @ 70% of 5k pace6min 40sec from 80 to 50% of HM pace
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.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

4x1600 Speed Work

1600 m from 75 to 95% of HM pace
4x 1600 m @ 102% of 5k pace,
400 m @ 70% of 5k pace
800 m from 85 to 50% of HM pace
26min 40sec from 75 to 95% of HM pace4x 26min 40sec @ 102% of 5k pace,
6min 40sec @ 70% of 5k pace13min 20sec from 85 to 50% of HM pace
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

5k Test

13min 20sec from 70 to 100% of HM pace
1hr 23min 20sec @ 103% of 5k pace
6min 40sec Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 5k pace6min 40sec Walk
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.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

8x400m Repeats

26min 40sec from 70 to 92% of HM pace
8x 6min 40sec @ 110% of 5k pace,
6min 40sec @ 84% of 5k pace
6min 40sec from 80 to 50% of HM pace
26min 40sec from 70 to 92% of HM pace8x 6min 40sec @ 110% of 5k pace,
6min 40sec @ 84% of 5k pace6min 40sec from 80 to 50% of HM pace
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%

Things are heating up—this quarter mile (400m) intervals workout was designed for you to walk away with more speed than you had when you arrived. Keep your pace smooth and consistent throughout each rep, and don't go so fast that you can't jog the easy recovery sections. Lace up, you got this!

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

Easy Walk/Run

3min 20sec Walk Easy Pace
6min 40sec @ 80% of MM pace
3min 20sec Walk
6min 40sec @ 80% of MM pace
3min 20sec Walk
6min 40sec @ 80% of MM pace
3min 20sec Walk Easy Pace
3min 20sec Walk Easy Pace6min 40sec @ 80% of MM pace3min 20sec Walk6min 40sec @ 80% of MM pace3min 20sec Walk6min 40sec @ 80% of MM pace3min 20sec Walk Easy Pace
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

Speed Freak

1600 m from 80 to 95% of 10k pace
1600 m @ 103% of 10k pace
800 m @ 104% of 10k pace
800 m @ 105% of 10k pace
800 m @ 106% of 10k pace
800 m @ 107% of 10k pace
800 m from 85 to 50% of HM pace
26min 40sec from 80 to 95% of 10k pace26min 40sec @ 103% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

Up and Down 1 (Easy)

800 m from 80 to 95% of HM pace
1200 m @ 85% of 5k pace
800 m @ 60% of 5k pace
800 m @ 90% of 5k pace
400 m @ 70% of 5k pace
400 m @ 95% of 5k pace
400 m from 50 to 50% of HM pace
13min 20sec from 80 to 95% of HM pace20min @ 85% of 5k pace13min 20sec @ 60% of 5k pace13min 20sec @ 90% of 5k pace6min 40sec @ 70% of 5k pace6min 40sec @ 95% of 5k pace6min 40sec from 50 to 50% of HM pace
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

Up and Down 2 (Med)

1200 m from 80 to 95% of HM pace
1600 m @ 87% of 5k pace
800 m @ 65% of 5k pace
1200 m @ 92% of 5k pace
400 m @ 75% of 5k pace
800 m @ 97% of 5k pace
400 m from 50 to 50% of HM pace
20min from 80 to 95% of HM pace26min 40sec @ 87% of 5k pace13min 20sec @ 65% of 5k pace20min @ 92% of 5k pace6min 40sec @ 75% of 5k pace13min 20sec @ 97% of 5k pace6min 40sec from 50 to 50% of HM pace
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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Distance Based »

Up and Down 3 (Hard)

1600 m from 80 to 95% of HM pace
1600 m @ 90% of 5k pace
800 m @ 80% of 5k pace
1600 m @ 95% of 5k pace
800 m @ 85% of 5k pace
1600 m @ 100% of 5k pace
800 m from 80 to 50% of HM pace
26min 40sec from 80 to 95% of HM pace26min 40sec @ 90% of 5k pace13min 20sec @ 80% of 5k pace26min 40sec @ 95% of 5k pace13min 20sec @ 85% of 5k pace26min 40sec @ 100% of 5k pace13min 20sec from 80 to 50% of HM pace
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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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