26min 40sec from 70 to 92% of HM pace4x 13min 20sec @ 110% of 5k pace,
6min 40sec @ 70% of 5k pace
6min 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.

No longer available in Zwift* 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?.

  • 4mi Tempo Run

    8.9 km | 210 SP

  • 4x800 Speed Work

    6.8 km | 187 SP

  • 4x1600 Speed Work

    10.4 km | 276 SP

  • 5k Test

    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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