Workouts» 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.

✓ Available in Zwift More workouts like this

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