Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 155 m

Z3: 1226 m

Z4: 1019 m

Z5: 1000 m

Z6: 200 m

0%
4%
34%
28%
28%
6%

Why do intervals? Whether you're just getting into running or have been running for a while, adding burst of speed work to your workouts can mean huge gains on your overall pace over long distances. Intervals are a running favorite here at Zwift. It's so fun to see a workout full of colors and know the time on the treadmill is going to fly by with things changing so often.

✓ Available in Zwift More workouts like this

  • 1. Form Follows Function

    4 km | 80 SP

  • 2. Optional Miles

    3.2 km | 68 SP

  • 3. Footwork Intervals

    3.6 km | 99 SP

  • 4. The Hills Are Alive

    2.8 km | 77 SP

Similar workouts

  • 4 minute threshold intervals

    2.8 km | 59 SP

  • Progressive Threshold Over-Under

    12.9 km | 288 SP

  • Progressive Threshold Over-Under

    12.9 km | 288 SP

  • Progressive Threshold Over-Under

    12.9 km | 288 SP

  • 2. Optional Miles

    3.2 km | 68 SP

  • 2. Optional Miles

    3.2 km | 68 SP

  • 1. Interval day

    5.2 km | 115 SP

  • 1. Easy Speed Work

    5.2 km | 116 SP

  • Easy Speed Work

    5.2 km | 125 SP

  • Interval day

    5.2 km | 125 SP

  • Tempo Work

    3.6 km | 81 SP

  • 3. What Is My Body Doing? Tempo!

    4.2 km | 120 SP