Workout overview

Distance: 7.2 km

Zone distribution

Z1: 292 m

Z2: 382 m

Z3: 1192 m

Z4: 2934 m

Z5: 2400 m

Z6: 0 m

4%
5%
17%
41%
33%
0%

This progressive workout is at a faster than tempo pace and only gets hard as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.

✓ Available in Zwift More workouts like this

  • 2x15 FTP Intervals

    55m | 64 SP

  • 45min Riders Choice

    45m | 48 SP

  • 60min Riders Choice

    1h | 64 SP

  • Jon's Mix

    54m | 62 SP

  • Jon's Short Mix

    30m | 38 SP

  • SST (Short)

    50m | 63 SP

  • The Gorby

    1h | 68 SP

  • The McCarthy Special

    1h | 75 SP

  • The Wringer

    44m | 60 SP

  • 4mi Tempo Run

    8.8 km | 194 SP

  • 4x1600 Speed Work

    10.4 km | 248 SP

  • 4x800 Speed Work

    6.8 km | 163 SP

  • 8x400m Repeats

    8.4 km | 204 SP

  • Speed Freak

    7.2 km | 189 SP

  • Up and Down 1 (Easy)

    4.8 km | 85 SP

  • Up and Down 2 (Med)

    6.4 km | 126 SP

  • Up and Down 3 (Hard)

    8.8 km | 194 SP

  • Emily's Short Mix

    30m | 40 SP

  • 5k Test

    6.2 km | 169 SP

  • Easy Walk/Run

    2 km | 25 SP

Similar workouts

  • 4x800 Speed Work

    6.8 km | 163 SP

  • Threshold Short Over-Under

    7.2 km | 173 SP

  • Up and Down 2 (Med)

    6.4 km | 126 SP

  • Interval day

    7.2 km | 174 SP

  • Interval day

    7.2 km | 174 SP

  • Interval day

    7.6 km | 172 SP

  • Interval day

    6.8 km | 168 SP

  • Interval day

    6.8 km | 168 SP

  • Fast Quarters

    5.2 km | 100 SP

  • Fast Quarters

    5.2 km | 100 SP

  • Interval day

    6.4 km | 153 SP

  • Interval day

    6.4 km | 153 SP