8min from 60 to 75% of 10k pace1min @ 100% of 10k pace1min @ 70% of 10k pace1min @ 104% of 10k pace1min @ 70% of 10k pace6min @ 80% of 10k pace1min @ 65% of 10k pace6min @ 85% of 10k pace3min @ 65% of 10k pace6x 1min @ 105% of 10k pace,
1min @ 70% of 10k pace
5min from 65 to 60% of 10k pace
Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 25m

Z3: 12m

Z4: 2m

Z5: 6m

Z6: -

0%
56%
27%
4%
13%
0%

Get ready—this one's a lung buster. We're starting off with two uphill runs at six minutes each, followed by speed work on the back end. Think you can handle it? Good. The focus here is twofold. First part, lungs. Second part, legs. In total, this training session is only 45 minutes, but in all honesty, it may feel longer.

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

Similar workouts

  • Pyramid Strides 2

    1.7 km | 41 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Short & Sharp

    3.2 km | 57 SP

  • Short & Sharp

    3.2 km | 57 SP

  • Lofty

    2.3 km | 57 SP

  • Norseman Run Workout: Gaustablikk

    2.4 km | 38 SP

  • Breakthrough

    2.2 km | 54 SP

  • 8. 5K Race Simulation

    3.3 km | 69 SP

  • 5. Short & Sharp

    3.2 km | 60 SP

  • 6. Short & Sharp

    3.2 km | 60 SP

  • 2. Intervals and Threshold Training

    3 km | 61 SP

  • 3. Classic Cut-down Ladder

    2.7 km | 56 SP