8min from 65 to 80% of 5k pace4x 30sec @ 95% of 5k pace,
1min 30sec @ 105% of 5k pace
3min @ 65% of 5k pace4x 30sec @ 95% of 5k pace,
1min 30sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
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.

No longer available in Zwift* More workouts like this

*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?.

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    20m | 29 SP

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    16m | 17 SP

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    1.7 km | 38 SP

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    25m | 31 SP

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    15m | 17 SP

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    1.8 km | 40 SP

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    30m | 44 SP

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    30m | 33 SP

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    27m | 28 SP

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    19m | 23 SP

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    1.2 km | 22 SP

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    1.8 km | 32 SP

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    18m | 21 SP

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    30m | 45 SP

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    20m | 29 SP

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    30m | 43 SP

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    1.8 km | 40 SP

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    30m | 39 SP

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    19m | 24 SP

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    16m | 21 SP

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    20m | 23 SP

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    1.8 km | 44 SP

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    1.8 km | 45 SP

  • Over/Unders #3

    1.8 km | 46 SP

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    1.6 km | 36 SP

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    1.7 km | 41 SP

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    30m | 34 SP

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    1.7 km | 38 SP

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    1.8 km | 44 SP

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    1.2 km | 24 SP

  • The 30/40 Remixed #2

    1.5 km | 31 SP

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    1.8 km | 39 SP

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    1.2 km | 20 SP

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    1.8 km | 31 SP

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    20m | 21 SP

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    20m | 26 SP

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    30m | 39 SP

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    23m | 30 SP

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