Workouts» Less than 30 minutes to burn »

Tempo Run with Surges

8min from 65 to 80% of 5k pace
5x 3min @ 95% of 5k pace,
45sec @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 29m 45s

Zone distribution

Z1: 1m

Z2: 6m

Z3: 4m

Z4: 15m

Z5: 4m

Z6: -

4%
20%
13%
50%
13%
0%

This challenging tempo run straddles the edge of your lactate threshold keeping you just below and pushing you just over it. This is a great workout to do if you're short on time and looking to make the most of it!

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Less than 30 minutes to burn

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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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