Zwift workouts: Zwift Academy Run 2020 » 3. Classic Cut-down Ladder

Workouts» Zwift Academy Run 2020 »

3. Classic Cut-down Ladder

8min from 65 to 75% of 10k pace

2x 1min @ 98% of 10k pace,
1min @ 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

Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 24m

Z3: -

Z4: 17m

Z5: 4m

Z6: -

53%

38%

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.

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3. Classic Cut-down Ladder

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