8min from 65 to 75 % of 10k pace
2x 1min @ 98 % of 10k pace,70 % of 10k pace
6min @ 90 % of 10k pace
2min @ 65 % of 10k pace
5min @ 100 % of 10k pace
2min @ 65 % of 10k pace
4min @ 103 % of 10k pace
2min @ 65 % of 10k pace
3min @ 105 % of 10k pace
2min @ 65 % of 10k pace
1min @ 107 % of 10k pace
6min from 70 to 65 % of 10k pace
8min from <span
data-value="65">65</span> to <span
data-value="75">75</span>% of 10k pace 2x 1min @ <span
data-value="98">98</span>% of 10k pace,<br
/>1min @ <span
data-value="70">70</span>% of 10k pace 6min @ <span
data-value="90">90</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 5min @ <span
data-value="100">100</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 4min @ <span
data-value="103">103</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 3min @ <span
data-value="105">105</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 1min @ <span
data-value="107">107</span>% of 10k pace 6min from <span
data-value="70">70</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: -
Z2: 24m
Z3: -
Z4: 17m
Z5: 4m
Z6: -
This workout has you taking on a classic cut-down ladder. This means we'll work our way through various training zones. Starting out with a longer interval at your lactate threshold, we'll then increase the pace all the way to mile pace. Sessions like this are great to ensure that you'll have both the strength and speed to negative split a 5K.
No longer available in Zwift*
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*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? .