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!