Zwift workouts: Zwift Academy Run 2020 » 7. Lactate Threshold Complex Block

Workouts» Zwift Academy Run 2020 »

7. Lactate Threshold Complex Block

5min from 65 to 75% of 10k pace

2min @ 80% of 10k pace

1min @ 102% of 10k pace

1min @ 65% of 10k pace

1min @ 105% of 10k pace

1min @ 65% of 10k pace

1min @ 107% of 10k pace

1min @ 65% of 10k pace

4min @ 105% of 10k pace

3min @ 65% of 10k pace

10min from 87 to 95% of 10k pace

3min @ 65% of 10k pace

4min @ 105% of 10k pace

8min from 70 to 65% of 10k pace

Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

49%

13%

16%

22%

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.

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7. Lactate Threshold Complex Block

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