Workouts» Less than 30 minutes to burn »

Tempo Run

8min from 65 to 80% of 5k pace
5x 3min @ 95% of 5k pace,
30sec @ 70% of 5k pace
3min from 70 to 50% of 5k pace
8min from 65 to 80% of 5k pace5x 3min @ 95% of 5k pace,
30sec @ 70% of 5k pace3min from 70 to 50% of 5k pace
Workout overview

Duration: 28m 30s

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 15m

Z5: -

Z6: -

4%
30%
13%
53%
0%
0%

A tempo run with short rest breaks every 3 minutes. This workout serves to improve your lactate threshold and muscular endurance.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Less than 30 minutes to burn

  • 2 by 2

    30m | 42 SP

    View >

  • 3-2-1

    1.8 km | 43 SP

    View >

  • At/Overs

    20m | 29 SP

    View >

  • Brisk Burn

    16m | 17 SP

    View >

  • Broken Tempo

    1.7 km | 38 SP

    View >

  • Calorie Crush

    25m | 31 SP

    View >

  • Control The Burn

    15m | 17 SP

    View >

  • Down and Up the Ladder

    1.8 km | 40 SP

    View >

  • Emily's Short Mix

    30m | 44 SP

    View >

  • Expand

    30m | 33 SP

    View >

  • Flash Burn

    27m | 28 SP

    View >

  • Heat Wave

    19m | 23 SP

    View >

  • Hill + Tempo #1

    1.2 km | 22 SP

    View >

  • Hill + Tempo #2

    1.8 km | 32 SP

    View >

  • Inspire

    1.8 km | 48 SP

    View >

  • Instant Inferno

    18m | 21 SP

    View >

  • Jon's Short Mix

    30m | 45 SP

    View >

  • Knife-edge

    20m | 29 SP

    View >

  • Lactate Shuttle Short

    30m | 43 SP

    View >

  • Ladder Intervals

    1.8 km | 40 SP

    View >

  • Lavendar Unicorn

    30m | 39 SP

    View >

  • Lunar Light

    19m | 24 SP

    View >

  • Micro Wave

    16m | 21 SP

    View >

  • Miracle

    20m | 23 SP

    View >

  • Over/Unders #1

    1.8 km | 44 SP

    View >

  • Over/Unders #2

    1.8 km | 45 SP

    View >

  • Over/Unders #3

    1.8 km | 46 SP

    View >

  • Pyramid Strides 1

    1.6 km | 36 SP

    View >

  • Pyramid Strides 2

    1.7 km | 41 SP

    View >

  • Sevens

    30m | 34 SP

    View >

  • Tempo Run

    1.7 km | 38 SP

    View >

  • Tempo Run with Surges

    1.8 km | 44 SP

    View >

  • The 30/40 Remixed #1

    1.2 km | 24 SP

    View >

  • The 30/40 Remixed #2

    1.5 km | 31 SP

    View >

  • The 30/40 Remixed #3

    1.8 km | 39 SP

    View >

  • Through The Hills #1

    1.2 km | 20 SP

    View >

  • Through The Hills #2

    1.8 km | 31 SP

    View >

  • Twenty Torch

    20m | 21 SP

    View >

  • Vault

    20m | 26 SP

    View >

  • Wave Rider

    30m | 39 SP

    View >

  • Wild Iris

    23m | 30 SP

    View >

Similar workouts

  • Broken Tempo

    1.7 km | 38 SP

    View >

  • Tempo Run with Surges

    1.8 km | 44 SP

    View >

  • Tempo Run

    1.8 km | 37 SP

    View >

  • Threshold Run

    1.8 km | 44 SP

    View >

  • 5. Threshold

    1.8 km | 37 SP

    View >

  • 3. Progressive Tempo

    1.5 km | 34 SP

    View >

  • 2. The Oregon

    3 km | 52 SP

    View >

  • Pick Ups

    2 km | 44 SP

    View >

  • Over/Unders #1

    1.8 km | 44 SP

    View >

  • 8. Pace Change Work

    3 km | 53 SP

    View >

  • 4. Cutdown Ladder

    2.1 km | 38 SP

    View >

  • The Running Channel: Run With Manni

    2.4 km | 47 SP

    View >