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!

✓ 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 >

  • Broken Tempo

    1.7 km | 38 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 >

  • 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 >

  • 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 >

  • 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 >

  • Vault

    20m | 26 SP

    View >

  • Wave Rider

    30m | 39 SP

    View >

Similar workouts

  • 2. The Oregon

    3 km | 52 SP

    View >

  • Pick Ups

    2 km | 44 SP

    View >

  • 5. VO2max Booster

    2.4 km | 54 SP

    View >

  • 3. Tempo Sandwich

    2.1 km | 39 SP

    View >

  • 5. Threshold

    1.8 km | 37 SP

    View >

  • The Michigan #1

    2.4 km | 48 SP

    View >

  • 2. The Oregon

    2.1 km | 39 SP

    View >

  • Tempo Run

    1.7 km | 38 SP

    View >

  • Broken Tempo

    1.7 km | 38 SP

    View >

  • 3. Classic Cut-down Ladder

    2.7 km | 56 SP

    View >

  • 4. Cutdown Ladder

    3.6 km | 66 SP

    View >

  • 3. Progressive Tempo

    1.5 km | 34 SP

    View >