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 More workouts like this

  • Up and Down 1 (Easy)

    4.8 km | 94 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

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Hill + Tempo #2

    1.8 km | 32 SP

  • Through The Hills #1

    1.2 km | 20 SP

  • Through The Hills #2

    1.8 km | 31 SP

  • Easy Walk/Run

    2 km | 24 SP

  • 3-2-1

    1.8 km | 43 SP

  • Broken Tempo

    1.7 km | 38 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Inspire

    1.8 km | 48 SP

  • Ladder Intervals

    1.8 km | 40 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

  • Tempo Run

    1.7 km | 38 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

Similar workouts

  • Over/Unders #1

    1.8 km | 44 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • Inspire

    1.8 km | 48 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • 3-2-1

    1.8 km | 43 SP

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Fartlek Intervals

    2.1 km | 47 SP

  • Breakthrough

    2.2 km | 54 SP

  • Tempo Run

    1.7 km | 38 SP

  • Broken Tempo

    1.7 km | 38 SP