8min from 65 to 80 % of 5k pace
1x 3min @ 103 % of 5k pace,70 % of 5k pace
1x 2min @ 106 % of 5k pace,70 % of 5k pace
1x 1min @ 110 % of 5k pace,70 % of 5k pace
2min @ 70 % of 5k pace
1x 3min @ 103 % of 5k pace,70 % of 5k pace
1x 2min @ 106 % of 5k pace,70 % of 5k pace
1x 1min @ 110 % of 5k pace,70 % of 5k pace
2min from 70 to 65 % of 5k pace
8min from <span
data-value="65">65</span> to <span
data-value="80">80</span>% of 5k pace 1x 3min @ <span
data-value="103">103</span>% of 5k pace,<br
/>1min @ <span
data-value="70">70</span>% of 5k pace 1x 2min @ <span
data-value="106">106</span>% of 5k pace,<br
/>1min @ <span
data-value="70">70</span>% of 5k pace 1x 1min @ <span
data-value="110">110</span>% of 5k pace,<br
/>1min @ <span
data-value="70">70</span>% of 5k pace 2min @ <span
data-value="70">70</span>% of 5k pace 1x 3min @ <span
data-value="103">103</span>% of 5k pace,<br
/>1min @ <span
data-value="70">70</span>% of 5k pace 1x 2min @ <span
data-value="106">106</span>% of 5k pace,<br
/>1min @ <span
data-value="70">70</span>% of 5k pace 1x 1min @ <span
data-value="110">110</span>% of 5k pace,<br
/>1min @ <span
data-value="70">70</span>% of 5k pace 2min from <span
data-value="70">70</span> to <span
data-value="65">65</span>% of 5k pace Zone distribution Z1: -
Z2: 14m
Z3: 4m
Z4: -
Z5: 12m
Z6: -
Variety is the spice of any athlete's training life. Challenge yourself by combining intervals of different lengths and speeds into one workout and watch your fitness adaptations go through the roof. This two-part pyramid workout includes 3-minute, 2-minute, and 1-minute intervals—twice. Don't worry, there's an easy recovery jog between sets. When fatigue sets in, focus on your form and keep your pace consistent. You've got this!
✓ Available in Zwift
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