Workouts» Zwift 201: Your First 5K» Week 1 »

3. Walk/Jog: 4 x 1.5 Laps

200 m Warmup
200 m Warmup
400 m Jog
200 m Walk
400 m Jog
200 m Walk
400 m Jog
200 m Walk
400 m Jog
200 m Cooldown
3min 20sec Warmup3min 20sec Warmup6min 40sec Jog3min 20sec Walk6min 40sec Jog3min 20sec Walk6min 40sec Jog3min 20sec Walk6min 40sec Jog3min 20sec Cooldown
Workout overview

Distance: 2.8 km

Zone distribution

Z1: 1200 m

Z2: 0 m

Z3: 1600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

43%
0%
57%
0%
0%
0%

Workout #3 of the Zwift 201: First 5K plan features slightly longer walk/jog intervals to continue to get your legs used to the demands of a 5k.

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All workouts in 

Zwift 201: Your First 5K » Week 1

  • 1. Walk/Jog: 4 x 1 Laps

    2 km | 25 SP

    View >

  • 2. Walk/Jog: 4 x 1 Laps #2

    2 km | 25 SP

    View >

  • 3. Walk/Jog: 4 x 1.5 Laps

    2.8 km | 43 SP

    View >

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