8min from 65 to 80% of 10k pace2x 30sec @ 70% of 10k pace,
30sec @ 105% of 10k pace
1min @ 70% of 10k pace5x 5min @ 95% of 10k pace,
2min @ 70% of 10k pace
4min from 70 to 65% of 10k pace
Workout overview

Duration: 50m

Zone distribution

Z1: -

Z2: 22m

Z3: 2m

Z4: 25m

Z5: 1m

Z6: -

0%
44%
4%
50%
2%
0%

So you think you have what it takes to take on the Norseman Workout Series?
Thank goodness the bike is over. All that elevation is in your legs as you jog out of T2 in picturesque Austbygde, smiling and high fiving your support crew in the process. Just a marathon left, all you can think about is that famous black jersey.
This run workout brings the speed and is aimed to help push your threshold. Intervals just below threshold will make your legs strong and fast, so no skipping out on interval day.
This workout starts with a 8 minute progressive warm up followed by two 30 second strides to get the heart rate up and the legs prepped. The main set is made up of five 5 minute intervals. 25 minutes of really high quality work. This 50 minute workout will wrap up with a 4 minute decreasing effort cooldown.
Think you have what it takes? Check out all of the Norseman Run and Bike workouts to help you prepare for the Norseman Festival of Climbing July 27th - August 2nd.

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?.

  • Norseman Run Workout: Austbygde

    3 km | 62 SP

  • Norseman Run Workout: Gaustablikk

    2.4 km | 38 SP

  • Norseman Run Workout: Gaustatoppen

    3 km | 51 SP

  • Norseman Run Workout: Rjukan

    3 km | 60 SP

  • Norseman Run Workout: Tinnsjo

    2.4 km | 46 SP

  • Norseman Run Workout: Zombie Hill

    2.4 km | 41 SP

Similar workouts

  • The Running Channel: Run With Manni

    2.4 km | 47 SP

  • Norseman Run Workout: Gaustatoppen

    3 km | 51 SP

  • Interval Kickers

    2.7 km | 52 SP

  • 2. Threshold Economy

    2.7 km | 62 SP

  • Norseman Run Workout: Zombie Hill

    2.4 km | 41 SP

  • The Running Channel: Run With Andy

    3 km | 61 SP

  • 3. Over Under Intervals

    2.7 km | 58 SP

  • 5. VO2max Booster

    2.4 km | 54 SP

  • Norseman Run Workout: Tinnsjo

    2.4 km | 46 SP

  • Norseman Run Workout: Rjukan

    3 km | 60 SP

  • 2. Intervals and Threshold Training

    3 km | 61 SP

  • Furtherance

    2.5 km | 59 SP