5min from 65 to 75% of 10k pace2min @ 80% of 10k pace1min @ 102% of 10k pace1min @ 65% of 10k pace1min @ 105% of 10k pace1min @ 65% of 10k pace1min @ 107% of 10k pace1min @ 65% of 10k pace4min @ 105% of 10k pace3min @ 65% of 10k pace10min from 87 to 95% of 10k pace3min @ 65% of 10k pace4min @ 105% of 10k pace8min from 70 to 65% of 10k pace
Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

0%
49%
13%
16%
22%
0%

At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

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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    1.8 km | 45 SP

  • Over/Unders #1

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  • Fartlek Intervals

    2.1 km | 47 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • 4. Threshold Builder

    2.4 km | 53 SP

  • 3-2-1

    1.8 km | 43 SP

  • Interval day

    4.8 km | 105 SP

  • Up the Ladder

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  • VO2Max Run

    1.8 km | 41 SP