Zwift workouts: Zwift Academy Run 2020 » 2. Intervals and Threshold Training

Workouts» Zwift Academy Run 2020 »

2. Intervals and Threshold Training

10min from 65 to 75% of 10k pace

5min @ 90% of 10k pace

1min @ 65% of 10k pace

2min @ 102% of 10k pace

1min 30sec @ 60% of 10k pace

4min @ 92% of 10k pace

1min @ 65% of 10k pace

2min @ 105% of 10k pace

1min 30sec @ 60% of 10k pace

4min @ 94% of 10k pace

1min @ 65% of 10k pace

2min @ 105% of 10k pace

1min 30sec @ 60% of 10k pace

3min @ 96% of 10k pace

1min @ 65% of 10k pace

2min @ 107% of 10k pace

2min @ 60% of 10k pace

1min @ 110% of 10k pace

4min 30sec from 70 to 65% of 10k pace

Workout overview

Duration: 50m

Zone distribution

Z1: 0 m

Z2: 1500 m

Z3: 0 m

Z4: 1080 m

Z5: 420 m

Z6: 0 m

50%

36%

14%

Welcome to another 5K training session. This workout is aimed at strengthening the way your body operates in high-intensity situations. How do we do this? Through a combination of lactate threshold training and anaerobic intervals. We'll build cardiovascular strength and leg speed using short, quick surges that are designed to make running fast feel easier over time. Towards the end, we'll pick up the pace and amplify the effort on the last two intervals to simulate a fast-race finish.

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2. Intervals and Threshold Training

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