5min from 50 to 85% of 5k pace1min 1% Incline Walk2min @ 88% of 5k pace1min @ 98% of 5k pace2min @ 88% of 5k pace2min 1% Incline Walk2min @ 88% of 5k pace1min @ 98% of 5k pace2min @ 88% of 5k pace2min 1% Incline Walk2min @ 88% of 5k pace1min @ 98% of 5k pace2min @ 88% of 5k pace2min 1% Incline Walk3min from 60 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 10m

Z2: 3m

Z3: 2m

Z4: 15m

Z5: -

Z6: -

35%
10%
6%
50%
0%
0%

Welcome back to Zwift and the 2021 ZA Run Series. This is Coach Terrence Mahon and I am here to guide you through our seventh interval workout in the series. This is the ultimate workout in the program and it is definitely one of my favorites. This session adds a twist to the classic lactate threshold interval workout. It is designed to help improve your threshold speed faster than ever by spiking it with a VO2 surge in the middle. The workout consists of 3 x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep. By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval. Learning how to switch paces with intervals is a great skill to master and it will help to make you an even more versatile runner. Enjoy!

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. Alternating Hill Repeats

    1.5 km | 23 SP

  • 2. The Oregon

    2.1 km | 39 SP

  • 3. Tempo Sandwich

    2.1 km | 39 SP

  • 4. Cutdown Ladder

    2.1 km | 38 SP

  • 5. 5k Intensive Intervals

    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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