26min 40sec from 80 to 95% of 10k pace26min 40sec @ 103% of 10k pace13min 20sec @ 104% of 10k pace13min 20sec @ 105% of 10k pace13min 20sec @ 106% of 10k pace13min 20sec @ 107% of 10k pace13min 20sec from 85 to 50% of HM pace
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.

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?.

  • 4mi Tempo Run

    8.9 km | 210 SP

  • 4x800 Speed Work

    6.8 km | 187 SP

  • 4x1600 Speed Work

    10.4 km | 276 SP

  • 5k Test

    6.2 km | 184 SP

  • 8x400m Repeats

    8.4 km | 229 SP

  • Easy Walk/Run

    2 km | 24 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

Similar workouts

  • 1. Tough Speed Work

    10.4 km | 249 SP

  • 1. Mild Speed Work

    8.8 km | 217 SP

  • 4x800 Speed Work

    6.8 km | 187 SP

  • Easy Speed Work

    6.8 km | 168 SP

  • Interval Day

    6.8 km | 160 SP

  • Easy Speed Work

    6.8 km | 160 SP

  • 1. Easy Speed Work

    6.8 km | 158 SP

  • 4. Your Best Mile!

    4.8 km | 139 SP

  • Threshold Short Over-Under

    7.2 km | 181 SP

  • 3. What Is My Body Doing? Tempo!

    4.2 km | 120 SP

  • 1. Interval day

    8.4 km | 210 SP

  • 1. Hard Speed Work

    9 km | 220 SP