Workout overview

Duration: 50m

Zone distribution

Z1: 1404 m

Z2: 447 m

Z3: 249 m

Z4: 720 m

Z5: 180 m

Z6: 0 m

47%
15%
8%
24%
6%
0%

Hi, it's Coach Terrence Mahon and I want to welcome you to the second workout in our 2021 ZA Run Series. This one is called 'The Oregon'. It is modelled after the legendary workouts done by all the great runners who have come out of the University of Oregon's running program. It starts off with a fast 3-minute interval to spike your heart rate and then follows that up with a series of hill repeats to work on your cardio strength. Once you are finished with those, we will then drop back down to do a final cutdown of progressively faster 2 minute intervals to put the icing on the cake. This interval session is guaranteed to deliver you a great workout and will send you down the path to a faster 5k in no time.

✓ Available in Zwift More workouts like this

  • 1. Alternating Hill Repeats

    2.7 km | 39 SP

  • 2. The Oregon

    3 km | 52 SP

  • 3. Tempo Sandwich

    3.3 km | 60 SP

  • 4. Cutdown Ladder

    3.6 km | 66 SP

  • 5. 5k Intensive Intervals

    3.3 km | 64 SP

  • 6. 5k Specific Over/Unders

    3.3 km | 62 SP

  • 7. Threshold Intervals w/ VO2 Spike

    3.6 km | 65 SP

  • 8. Pace Change Work

    3 km | 53 SP

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  • 4. Cutdown Ladder

    2.1 km | 38 SP

  • 3. Tempo Sandwich

    2.1 km | 39 SP

  • 5. VO2max Booster

    2.4 km | 54 SP

  • 4. Cutdown Ladder

    3.6 km | 66 SP

  • 5. 5k Intensive Intervals

    3.3 km | 64 SP

  • 8. Pace Change Work

    3 km | 53 SP

  • 2. The Oregon

    2.1 km | 39 SP

  • 3. Tempo Sandwich

    3.3 km | 60 SP

  • Tempo Run

    1.7 km | 38 SP

  • Broken Tempo

    1.7 km | 38 SP