Zwift workouts: Less than 30 minutes to burn » Down and Up the Ladder

Workouts» Less than 30 minutes to burn »

Down and Up the Ladder

8min from 65 to 80% of 5k pace

1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace

1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace

1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace

1x 2min 30sec @ 95% of 5k pace,
1min @ 70% of 5k pace

1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace

1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace

1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace

3min from 70 to 50% of 5k pace

Workout overview

Duration: 29m 30s

Zone distribution

Z1: 68 m

Z2: 785 m

Z3: 227 m

Z4: 390 m

Z5: 300 m

Z6: 0 m

44%

13%

22%

17%

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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Down and Up the Ladder

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