4x 3min 20sec @ 110% of 1mi pace, 3min 20sec @ 70% of 1mi pace
6min 40sec @ 65% of 1mi pace
26min 49sec Fast Pace
6min 40sec from 75 to 55% of 1mi pace
Workout overview
Distance: 4.809 km
Zone distribution
Z1: 0 m
Z2: 786 m
Z3: 1439 m
Z4: 175 m
Z5: 1609 m
Z6: 800 m
0%
16%
30%
4%
33%
17%
Putting those skills to work, time to lay down a fast mile effort. Don't worry, this is only your first effort, there will be more opportunities to test your progress in Zwift. This workout starts with a progression warmup to shake out any jitters and ready your body for a hard effort. Then it's an all out 1 mile effort, take it to the end and fly through that finish line. You got this, we know you can lay down some serious speed!