26min 40sec from 75 to 95% of HM pace4x 26min 40sec @ 102% of 5k pace,
6min 40sec @ 70% of 5k pace
13min 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.

✓ Available in Zwift More workouts like this

  • 4mi Tempo Run

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  • 4x800 Speed Work

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  • 4x1600 Speed Work

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    6.2 km | 184 SP

  • 8x400m Repeats

    8.4 km | 229 SP

  • Easy Walk/Run

    2 km | 24 SP

  • Speed Freak

    7.2 km | 195 SP

  • Up and Down 1 (Easy)

    4.8 km | 94 SP

  • Up and Down 2 (Med)

    6.4 km | 138 SP

  • Up and Down 3 (Hard)

    8.8 km | 210 SP

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