400 m from 70 to 90% of HM pace
3200 m @ 83% of 10k pace
1600 m @ 104% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
1200 m @ 106% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
800 m @ 108% of 10k pace
200 m Walk
200 m @ 80% of 10k pace
400 m @ 110% of 10k pace
200 m Walk
Zone distribution
Z1: 800 m
Z2: 190 m
Z3: 4010 m
Z4: 1600 m
Z5: 2400 m
Z6: 0 m
Changing it up a bit. Up and down, through the gears.
✓ Available in Zwift
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