Less than 30 minutes to burn


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Workout overview

Distance: 2 km

Zone distribution

Z1: 800 m

Z2: 1200 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

40%
60%
0%
0%
0%
0%

A beginner's walk/run interval session.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m

Zone distribution

Z1: -

Z2: 10m

Z3: 4m

Z4: 6m

Z5: -

Z6: -

0%
52%
18%
30%
0%
0%

This workout blends hill training and tempo work to get your legs stronger and aerobic system fitter. Use this workout to prepare for hill races, training runs or just to burn a few slices of pizza. Key details of the workout are 60 second hill effort immediately followed by 3 minutes of tempo running.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 16m

Z3: 5m

Z4: 9m

Z5: -

Z6: -

0%
53%
17%
30%
0%
0%

This workout blends hill training and tempo work to get your legs stronger and aerobic system fitter. Use this workout to prepare for hill races, training runs or just to burn a few slices of pizza. Key details of the workout are 60 second hill effort immediately followed by 3 minutes of tempo running.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m

Zone distribution

Z1: -

Z2: 9m

Z3: 7m

Z4: 3m

Z5: 1m

Z6: -

0%
43%
37%
15%
5%
0%

This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 24m 40s

Zone distribution

Z1: -

Z2: 9m

Z3: 10m

Z4: 3m

Z5: 3m

Z6: -

0%
35%
41%
12%
12%
0%

This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m 20s

Zone distribution

Z1: -

Z2: 10m

Z3: 13m

Z4: 5m

Z5: 4m

Z6: -

0%
31%
42%
15%
12%
0%

This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 20m

Zone distribution

Z1: -

Z2: 11m

Z3: 9m

Z4: -

Z5: -

Z6: -

0%
54%
46%
0%
0%
0%

The hills are here! This workout will simulate running up and over hills. You can think of hills as speedwork in disguise. Hills are a great way to do speedwork if you are tired, because the focus is more on strength and fitness than speed and coordination. The messaging will suggest when to change grades and to what % incline. As always, if the paces are too easy or too hard make adjustments to what feels right.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 16m

Z3: 14m

Z4: -

Z5: -

Z6: -

0%
53%
47%
0%
0%
0%

The hills are here! This workout will simulate running up and over hills. You can think of hills as speedwork in disguise. Hills are a great way to do speedwork if you are tired, because the focus is more on strength and fitness than speed and coordination. The messaging will suggest when to change grades and to what % incline. As always, if the paces are too easy or too hard make adjustments to what feels right.

✓ Available in Zwift View workout More workouts like this

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 View workout More workouts like this