13min 20sec from 60 to 80% of 10k pace8x 3min 20sec @ 105% of 10k pace,
23min 20sec @ 82% of 10k pace
6min 40sec from 80 to 60% of 10k pace
Workout overview

Distance: 14 km

Zone distribution

Z1: 0 m

Z2: 960 m

Z3: 11440 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

0%
7%
82%
0%
11%
0%

You should be very familiar with this sort of training at this point since it makes up the bulk of the way you're training on the bike. On the run, the goal is the same - to mix in repeated short bouts of high intensity to teach your body to recover effectively while still maintaining a relatively high intensity. Workouts like this help train your body to process lactate and other metabolic byproducts that result from higher intensity efforts.

✓ Available in Zwift More workouts like this

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  • 5. Long Hills

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  • 6. Max Aerobic Declining

    1h | 69 SP

  • 7. Progressive 11's

    1h 1m | 68 SP

  • 8. 2mi Threshold

    8 km | 170 SP

  • 9. Spiked Tempo

    1h 7m | 74 SP

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