Less than 30 minutes to burn


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Workout overview

Duration: 30m

Zone distribution

Z1: -

Z2: 14m

Z3: 4m

Z4: -

Z5: 12m

Z6: -

0%
47%
13%
0%
40%
0%

A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals.

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Workout overview

Duration: 28m 30s

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 15m

Z5: -

Z6: -

4%
30%
13%
53%
0%
0%

A tempo run with short rest breaks every 3 minutes. This workout serves to improve your lactate threshold and muscular endurance.

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Workout overview

Duration: 29m 30s

Zone distribution

Z1: 1m

Z2: 13m

Z3: 4m

Z4: 7m

Z5: 5m

Z6: -

4%
44%
13%
22%
17%
0%

This workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

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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.

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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: 30m

Zone distribution

Z1: 1m

Z2: 10m

Z3: 4m

Z4: 2m

Z5: 13m

Z6: -

4%
34%
13%
6%
44%
0%

A VO2 max targeted workout where you'll accumulate 12min in total at that intensity.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 29m 30s

Zone distribution

Z1: 1m

Z2: 13m

Z3: 4m

Z4: 7m

Z5: 5m

Z6: -

4%
44%
13%
22%
17%
0%

This workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 8m

Z5: 8m

Z6: -

4%
30%
13%
27%
27%
0%

An over/under workout where you'll alternate 1min under 5k pace and 1min over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 6m

Z5: 10m

Z6: -

4%
30%
13%
20%
33%
0%

An over/under workout where you'll alternate 45sec under 5k pace and 1min 15sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 4m

Z5: 12m

Z6: -

4%
30%
13%
13%
40%
0%

An over/under workout where you'll alternate 30sec under 5k pace and 90sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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Workout overview

Duration: 27m

Zone distribution

Z1: -

Z2: 6m

Z3: 15m

Z4: 3m

Z5: 4m

Z6: -

0%
21%
54%
10%
15%
0%

A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 60sec stride duration in this workout.

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Workout overview

Duration: 29m

Zone distribution

Z1: -

Z2: 6m

Z3: 15m

Z4: 3m

Z5: 6m

Z6: -

0%
20%
50%
9%
21%
0%

A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 90sec stride duration in this workout.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 28m 30s

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 15m

Z5: -

Z6: -

4%
30%
13%
53%
0%
0%

A tempo run with short rest breaks every 3 minutes. This workout serves to improve your lactate threshold and muscular endurance.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 29m 45s

Zone distribution

Z1: 1m

Z2: 6m

Z3: 4m

Z4: 15m

Z5: 4m

Z6: -

4%
20%
13%
50%
13%
0%

This challenging tempo run straddles the edge of your lactate threshold keeping you just below and pushing you just over it. This is a great workout to do if you're short on time and looking to make the most of it!

✓ 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