8min from <span
data-value="65">65</span> to <span
data-value="80">80</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="100">100</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="100">100</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="102">102</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="102">102</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="104">104</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="104">104</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="106">106</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="106">106</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="108">108</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="108">108</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 40sec @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 2min 40sec from <span
data-value="75">75</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: -
Z2: 9m
Z3: 10m
Z4: 3m
Z5: 3m
Z6: -
This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.
No longer available in Zwift*
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