8min from 65 to 75% of 10k pace4min @ 87% of 10k pace1min @ 65% of 10k pace4min @ 90% of 10k pace1min @ 65% of 10k pace4min @ 93% of 10k pace1min 30sec @ 65% of 10k pace6x 1min 30sec @ 102% of 10k pace,
1min @ 70% of 10k pace
6min 30sec from 70 to 65% of 10k pace
Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 24m

Z3: 4m

Z4: 17m

Z5: -

Z6: -

0%
53%
9%
38%
0%
0%

To kick off the first-ever Zwift Academy Run, we'll be putting your lungs to work. Introducing the ZA Run 5K Pacing Workout, where we'll be focusing on aerobic threshold and 5K pacing efforts. The goal? Learn how to get comfortable with being uncomfortable. Set your 5K race pace after getting some light efforts in at an aerobic threshold pace. This is vital in fine tuning your ability to not only pace out a 5K, but to hold that pace all the way to the finish line.

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?.

  • 1. 5K Pacing Efforts

    2.7 km | 53 SP

  • 2. Intervals and Threshold Training

    3 km | 61 SP

  • 3. Classic Cut-down Ladder

    2.7 km | 56 SP

  • 4. Double Ladder Cut-down

    3.6 km | 71 SP

  • 5. Aerobic and 5k Efforts

    2.7 km | 49 SP

  • 6. Endurance Speed Builds

    3 km | 58 SP

  • 7. Lactate Threshold Complex Block

    2.7 km | 56 SP

  • 8. 5K Race Simulation

    3.3 km | 69 SP

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