13min 20sec from 70 to 85% of HM pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace13min 20sec @ 85% of 10k pace6min 40sec @ 106% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3108 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
17%
60%
0%
23%
0%

Time for some speed work! You will be doing some 400 meter or 1/4 mile intervals above your threshold pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in Zwift More workouts like this

  • 1. Interval day

    5.2 km | 115 SP

  • 2. 5k day

    6.2 km | 170 SP

  • 3. The Long Run (5mi)

    8.4 km | 188 SP

  • 4. Easy Miles

    3.6 km | 56 SP

Similar workouts

  • Interval day

    5.2 km | 125 SP

  • 1. Easy Speed Work

    5.2 km | 116 SP

  • Easy Speed Work

    5.2 km | 125 SP

  • Interval day

    4.8 km | 105 SP

  • Progressive Speed

    4.8 km | 111 SP

  • 1. Interval day

    6.4 km | 145 SP

  • Interval day

    6.4 km | 156 SP

  • Interval day

    4.4 km | 107 SP

  • 1. 3x1600 + 3x400

    10.4 km | 264 SP

  • 1. Progressive Speed

    6.8 km | 166 SP

  • 1. Mild Speed Work

    8.8 km | 217 SP

  • 1. Easy Speed Work

    6.8 km | 158 SP