Workout overview

Distance: 6.8 km

Zone distribution

Z1: 170 m

Z2: 2513 m

Z3: 917 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

3%
37%
13%
0%
47%
0%

These 800m or half mile intervals are short and painful. Go as fast as you can and hold for the duration of the interval, up to the point that you can continue jogging during the rest intervals. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.

✓ Available in Zwift More workouts like this

  • 2x15 FTP Intervals

    55m | 72 SP

  • 45min Riders Choice

    45m | 48 SP

  • 60min Riders Choice

    1h | 64 SP

  • Jon's Mix

    54m | 71 SP

  • Jon's Short Mix

    30m | 45 SP

  • SST (Short)

    50m | 66 SP

  • The Gorby

    1h | 81 SP

  • The McCarthy Special

    1h | 90 SP

  • The Wringer

    44m | 87 SP

  • 4mi Tempo Run

    8.8 km | 209 SP

  • 4x1600 Speed Work

    10.4 km | 276 SP

  • 4x800 Speed Work

    6.8 km | 187 SP

  • 8x400m Repeats

    8.4 km | 229 SP

  • Speed Freak

    7.2 km | 195 SP

  • Up and Down 1 (Easy)

    4.8 km | 94 SP

  • Up and Down 2 (Med)

    6.4 km | 138 SP

  • Up and Down 3 (Hard)

    8.8 km | 210 SP

  • Emily's Short Mix

    30m | 44 SP

  • 5k Test

    6.2 km | 184 SP

  • Easy Walk/Run

    2 km | 24 SP

Similar workouts

  • Speed Freak

    7.2 km | 195 SP

  • Threshold Short Over-Under

    7.2 km | 182 SP

  • 3. What Is My Body Doing? Tempo!

    4.2 km | 120 SP

  • 1. Short Speed Reps

    7.2 km | 181 SP

  • Short Speed Reps

    7.2 km | 182 SP

  • 8x400m Repeats

    8.4 km | 229 SP

  • Interval day

    6.4 km | 164 SP

  • 1. Interval day

    6.4 km | 164 SP

  • Short Speed Reps

    8 km | 196 SP

  • Short Speed Reps

    8 km | 196 SP

  • Interval day

    7.6 km | 203 SP

  • Interval day

    7.2 km | 185 SP