Workout overview

Duration: 34m 30s

Zone distribution

Z1: 15m

Z2: 3m

Z3: 4m

Z4: 10m

Z5: 2m

Z6: -

43%
10%
12%
29%
6%
0%

Hi fellow Zwifter. Welcome back to Zwift Academy Run 2021. This is coach Terrence Mahon with you here today. We are onto the fourth interval workout in our 5k series. I hope you have enjoyed the program so far and are excited to get going on this one today. This workout is called the 'Cutdown Ladder.' Ladder workouts are a classic staple for runners around the world. This one starts out with an aerobic tempo effort before moving into faster intervals. Each one we do will get faster than the previous one. Our goal is to see if we can finish the last fast rep at 1 mile race pace. Be smart and keep the paces well within yourself at the outset so that you have the energy to kick it in at the end. Are you ready? Let's get started.

✓ Available in Zwift More workouts like this

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  • 3. Tempo Sandwich

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  • 4. Cutdown Ladder

    2.1 km | 38 SP

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    2.1 km | 41 SP

  • 6. 5k Specific Over/Unders

    1.5 km | 29 SP

  • 7. Threshold Intervals w/ VO2 Spike

    1.8 km | 34 SP

  • 8. Pace Change Work

    1.5 km | 28 SP

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