4x 30sec @ 95% of 5k pace, 1min 30sec @ 105% of 5k pace
3min @ 65% of 5k pace
4x 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.