Workout overview

Duration: 30m 20s

Zone distribution

Z1: -

Z2: 10m

Z3: 13m

Z4: 5m

Z5: 4m

Z6: -

0%
31%
42%
15%
12%
0%

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.

✓ Available in Zwift More workouts like this

  • Up and Down 1 (Easy)

    4.8 km | 94 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP

  • The 30/40 Remixed #2

    1.5 km | 31 SP

  • The 30/40 Remixed #3

    1.8 km | 39 SP

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Hill + Tempo #2

    1.8 km | 32 SP

  • Through The Hills #1

    1.2 km | 20 SP

  • Through The Hills #2

    1.8 km | 31 SP

  • Easy Walk/Run

    2 km | 24 SP

  • 3-2-1

    1.8 km | 43 SP

  • Broken Tempo

    1.7 km | 38 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Inspire

    1.8 km | 48 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Over/Unders #1

    1.8 km | 44 SP

  • Over/Unders #2

    1.8 km | 45 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Pyramid Strides 2

    1.7 km | 41 SP

  • Tempo Run

    1.7 km | 38 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

Similar workouts

  • The 30/40 Remixed #2

    1.5 km | 31 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Pick Ups

    2 km | 44 SP

  • Pyramid Strides 2

    1.7 km | 41 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Over/Unders #2

    1.8 km | 45 SP

  • The Michigan #1

    2.4 km | 48 SP

  • The Michigan #2

    2.7 km | 55 SP