Workouts» 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.

✓ Available in Zwift More workouts like this

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