Workouts» 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.

✓ Available in Zwift More workouts like this

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