8min from 65 to 80% of 5k pace1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 3min @ 102% of 5k pace,
2min @ 70% of 5k pace
1x 4min @ 97% of 5k pace,
2min @ 70% of 5k pace
1x 5min @ 94% of 5k pace,
2min @ 70% of 5k pace
4min from 70 to 50% of 5k pace
Workout overview

Duration: 35m

Zone distribution

Z1: 2m

Z2: 15m

Z3: 4m

Z4: 9m

Z5: 6m

Z6: -

4%
42%
11%
26%
17%
0%

A Fartlek variation with increasing interval lengths and decreasing intensities. Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 2x15 FTP Intervals

    55m | 72 SP

  • 45min Riders Choice

    45m | 48 SP

  • 60min Riders Choice

    1h | 64 SP

  • Breakthrough

    2.2 km | 54 SP

  • Endurance Run

    3.2 km | 72 SP

  • Fartlek 5's

    2.7 km | 60 SP

  • Fartlek Intervals

    2.1 km | 47 SP

  • Furtherance

    2.5 km | 59 SP

  • Grin And Bear It

    40m | 47 SP

  • Higher and Higher

    3.2 km | 72 SP

  • Hill + Tempo #3

    2.5 km | 45 SP

  • Jon's Mix

    54m | 71 SP

  • Lofty

    2.3 km | 57 SP

  • Pick Ups

    2 km | 44 SP

  • Pre-Training Plan

    35m | 38 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Run to the Hills

    2.4 km | 39 SP

  • SST (Short)

    50m | 66 SP

  • Step By Step

    40m | 54 SP

  • The Gorby

    1h | 81 SP

  • The McCarthy Special

    1h | 90 SP

  • The Michigan #1

    2.4 km | 48 SP

  • The Michigan #2

    2.7 km | 55 SP

  • The Michigan #3

    3.6 km | 76 SP

  • The Wringer

    44m | 87 SP

  • Through The Hills #3

    2.4 km | 42 SP

  • Up the Ladder

    2.3 km | 56 SP

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  • 6. 5k Specific Over/Unders

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  • 5k Race Prep

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  • Up the Ladder

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  • Breakthrough

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  • 5. 5k Intensive Intervals

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  • 3. Tempo Sandwich

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  • 5. VO2max Booster

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  • Pick Ups

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