13min 20sec @ 70% of 10k pace13min 20sec @ 75% of 10k pace13min 20sec @ 80% of 10k pace13min 20sec @ 85% of 10k pace13min 20sec @ 75% of 10k pace53min 20sec @ 98% of 10k pace13min 20sec from 85 to 65% of 10k pace
Workout overview

Distance: 8 km

Zone distribution

Z1: 0 m

Z2: 2840 m

Z3: 1960 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

0%
36%
25%
40%
0%
0%

With all of your hard work at threshold on the bike, you may surprise yourself when it comes to running fast. You've got a lot of load in your legs, but you've also got a lot of good fitness. Even though you haven't been running much, you have been doing a lot of good training in this zone. In addition to the pure fitness gains, you also should have a better sense of pacing and moderation of effort at these sorts of intensities. You can use that when it comes to pacing the hard long block at the end of this run.

✓ Available in Zwift More workouts like this

  • 1. Steady Base High

    9.2 km | 167 SP

  • 2. Tempo With Accelerations #2

    58m | 68 SP

  • 3. Long Fartlek

    14 km | 281 SP

  • 4. Endurance

    1h | 64 SP

  • 5. Long Hills

    6.8 km | 116 SP

  • 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

Similar workouts

  • 8. 2mi Threshold

    8 km | 170 SP

  • Getting some distance

    6.8 km | 141 SP

  • 2. Getting some distance

    6.8 km | 141 SP

  • Getting some distance

    6.8 km | 141 SP

  • Up and Down 2 (Med)

    6.4 km | 138 SP

  • Threshold Short Over-Under

    11.2 km | 285 SP

  • 4. VO2max Development

    8.4 km | 192 SP

  • 2. Short Speed Reps

    8 km | 191 SP

  • 1. 7mi Easy Run #1

    11.2 km | 215 SP

  • Speed Freak

    7.2 km | 195 SP

  • Fast Quarters

    6.4 km | 134 SP

  • Fast Quarters

    6.4 km | 134 SP