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.

✓ Available in Zwift More workouts like this

  • 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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