8min from 65 to 80 % of 5k pace
2min @ 80 % of 5k pace
30sec from 80 to 100 % of 5k pace
1min @ 110 % of 5k pace
30sec from 100 to 80 % of 5k pace
2min @ 80 % of 5k pace
30sec from 80 to 100 % of 5k pace
1min @ 110 % of 5k pace
30sec from 100 to 80 % of 5k pace
2min @ 80 % of 5k pace
30sec from 80 to 100 % of 5k pace
1min @ 110 % of 5k pace
30sec from 100 to 80 % of 5k pace
2min @ 80 % of 5k pace
30sec from 80 to 100 % of 5k pace
1min @ 110 % of 5k pace
30sec from 100 to 80 % of 5k pace
3min from 80 to 65 % of 5k pace
8min from <span
data-value="65">65</span> to <span
data-value="80">80</span>% of 5k pace 2min @ <span
data-value="80">80</span>% of 5k pace 30sec from <span
data-value="80">80</span> to <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="110">110</span>% of 5k pace 30sec from <span
data-value="100">100</span> to <span
data-value="80">80</span>% of 5k pace 2min @ <span
data-value="80">80</span>% of 5k pace 30sec from <span
data-value="80">80</span> to <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="110">110</span>% of 5k pace 30sec from <span
data-value="100">100</span> to <span
data-value="80">80</span>% of 5k pace 2min @ <span
data-value="80">80</span>% of 5k pace 30sec from <span
data-value="80">80</span> to <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="110">110</span>% of 5k pace 30sec from <span
data-value="100">100</span> to <span
data-value="80">80</span>% of 5k pace 2min @ <span
data-value="80">80</span>% of 5k pace 30sec from <span
data-value="80">80</span> to <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="110">110</span>% of 5k pace 30sec from <span
data-value="100">100</span> to <span
data-value="80">80</span>% of 5k pace 3min from <span
data-value="80">80</span> to <span
data-value="65">65</span>% of 5k pace Zone distribution Z1: -
Z2: 6m
Z3: 15m
Z4: 3m
Z5: 4m
Z6: -
A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 60sec stride duration in this workout.
No longer available in Zwift*
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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? .