8min from 65 to 80% of 5k pace5x 3min @ 95% of 5k pace,
30sec @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 28m 30s

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 15m

Z5: -

Z6: -

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

Tempo runs are a great way to improve lactate threshold and allow athletes to sustain faster paces for longer amounts of time. Ideally, they are paced at your one-hour effort and will feel fast, but relaxed. In this workout, we'll start with an easy warm up before jumping into five 3-minute tempo efforts with 30 second rest breaks in between. When you're finished, make sure to cool down for better recovery, less pain, and improved performance.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 2 by 2

    30m | 42 SP

  • 3-2-1

    1.8 km | 43 SP

  • At/Overs

    20m | 29 SP

  • Brisk Burn

    16m | 17 SP

  • Broken Tempo

    1.7 km | 38 SP

  • Calorie Crush

    25m | 31 SP

  • Control The Burn

    15m | 17 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Emily's Short Mix

    30m | 44 SP

  • Expand

    30m | 33 SP

  • Flash Burn

    27m | 28 SP

  • Heat Wave

    19m | 23 SP

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Hill + Tempo #2

    1.8 km | 32 SP

  • Inspire

    1.8 km | 48 SP

  • Instant Inferno

    18m | 21 SP

  • Jon's Short Mix

    30m | 45 SP

  • Knife-edge

    20m | 29 SP

  • Lactate Shuttle Short

    30m | 43 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Lavender Unicorn

    30m | 39 SP

  • Lunar Light

    19m | 24 SP

  • Micro Wave

    16m | 21 SP

  • Miracle

    20m | 23 SP

  • Over/Unders #1

    1.8 km | 44 SP

  • Over/Unders #2

    1.8 km | 45 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Pyramid Strides 2

    1.7 km | 41 SP

  • Sevens

    30m | 34 SP

  • Tempo Run

    1.7 km | 38 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP

  • The 30/40 Remixed #2

    1.5 km | 31 SP

  • The 30/40 Remixed #3

    1.8 km | 39 SP

  • Through The Hills #1

    1.2 km | 20 SP

  • Through The Hills #2

    1.8 km | 31 SP

  • Twenty Torch

    20m | 21 SP

  • Vault

    20m | 26 SP

  • Wave Rider

    30m | 39 SP

  • Wild Iris

    23m | 30 SP

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