If you fail to plan then you plan to fail. Not on our watch! So if you are ready to improve your 5k time and be prepared for whatever comes your way then this is the session for you. This workout calls for 6 reps of 3 minutes in duration. Reps 1, 3 andamp; 5 are done at goal race pace. Reps 2, 4 andamp; 6 are done with pace alterations every 30 seconds both above and below your 5k speed. The combination of these paces will prepare you with everything you need for race day. Get this one done and your competition won't ever see what's coming.

No longer available in Zwift* View workout 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?.

Tempo runs are the foundation for a great training program, but letandapos;s face it, after you have done a few of them they can get pretty boring. Not today. This workout will keep you going non-stop for a solid 30 minutes of pace work, but instead of keeping it steady you will mix it up from start to finish. Out fast, a mix of aerobic speeds in the middle and then a cut-down to close it all out. This will definitely not be another mindless run. Stay focused and work on changing up your turnover from start to finish. This one is a tempo run with a little panache.

No longer available in Zwift* View workout 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?.

Here's a new twist on a classic LT interval workout. Each 5 minute rep starts out at LT (Lactate Threshold) pace for the first 3 minutes and then you bump it up twice over the last 2 minutes with a final 30 second 'kick' to close it out. In running, a 'kick' is when you finish a race fast by sprinting to the finish line, it's also sometimes referred to as a 'finishing kick'. Each successive rep challenges you to bring the heat a bit faster than the previous one. Finish all four and you will be well on your way to honing that final sprint to the finish line.

No longer available in Zwift* View workout 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?.

It's time to process some lactic acid and improve your LT pace. Are you ready? Today's main set kicks you off the line with a fast 90 second push at well above 5k race pace before settling in and bringing your heart rate back down as you work through your aerobic and lactate threshold speeds over the next 4.5 minutes to finish out the block. Your goal is to be able to finish all 5 of these 6 minute intervals with minimal rest. It is all about learning how to recover on the fly. After a good warm up to get your leg turnover ready, the pace gets hot.

No longer available in Zwift* View workout 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?.

Get ready to run through the gears with this aerobic workout that focuses on constant elevation changes. You will start the first of 2 x 10 minute intervals close to marathon effort and alternate the incline between marathon effort and LT (Lactate Threshold) peak. What is Lactate Threshold? It's the fastest pace you can hold for 45-60 minutes. After your LT peak effort you will drop it back down to marathon effort. After a short rest you do it all again by repeating the pattern to finish the session. This is a great workout to do when you are looking to get in a solid aerobic workout using elevation, but don't want to go deep into the well.

No longer available in Zwift* View workout 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?.

In cycling the best climbers are awarded the Polka Dot Jersey. Do you want to own that polka dot jersey at your next race? No better place to start than here. This session of 12 x 1 minute hill reps will prep you for that final surge up the mountain top. The hill climbs will start with a moderate grade and then move through the workout to the dreaded “beyond classification”. Each hill repeat jumps up every 20 seconds so get your low running gears ready to shift into action. Save your energy early to see if you can hold your speed through this session. Make it to the top and the KOM/ QOM is yours for the taking. Hills… they're not just for the cyclists anymore!

No longer available in Zwift* View workout 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?.

I hope you like it hot andamp; spicy as the VO2 Inferno is about to begin. Be sure to take advantage of the warm up for this one because once you hit the main set the speed will be intense. The goal for this workout is to run through 2 sets of progressively shorter and faster VO2 reps (VO2 is the amount (volume) of oxygen your body uses while exercising as hard as you can) starting with a 3minute interval just below 5k pace and working down to a fast and furious 30 second finish. After a short break to catch your breath we are back at it for one final round. The program design is to hit near peak Heart Rate and take your speed well beyond 5k goal pace. Grab hold of this one and be ready to spin those legs. Cool down jogs don't come soon enough in these sessions so stay focused and take it one rep at a time.

No longer available in Zwift* View workout 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?.

If you fail to plan then you plan to fail. Not on our watch! So if you are ready to improve your 5k time and be prepared for whatever comes your way then this is the session for you. This workout calls for 4 reps of 2.5 minutes in duration. Reps 1 & 3 are done at goal race pace. Reps 2 & 4 are done with pace alterations every 30 seconds both above and below your 5k speed. The combination of these paces will prepare you with everything you need for race day. Get this one done and your competition won't ever see what's coming.

No longer available in Zwift* View workout 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?.

Tempo runs are the foundation for many great training programs, but let's face it, after you have done a few of them they can get pretty boring. Not today. This workout will keep you going non-stop for a solid 15 minutes of pace work, but instead of keeping it steady you will mix it up from start to finish. Out fast, a mix of aerobic speeds in the middle and then a cut-down to close it all out. This will definitely not be another mindless run. Stay focused and work on changing up your turnover from start to finish. This one is a tempo run with a little panache.

No longer available in Zwift* View workout 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?.

Here's a new twist on a classic LT interval workout. Each 3 minute rep starts out at LT (Lactate Threshold) pace for the first 2 minutes and then you bump it up twice over the last minute to 'kick' it in. In running a 'kick' is when you finish a race fast by sprinting to the finish line, it's also sometimes called a 'finishing kick'. Each successive rep challenges you to 'kick' it in a bit faster than the last one. Finish all four and you will be well on your way to honing that final sprint to the finish line.

No longer available in Zwift* View workout 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?.

It's time to process some lactic acid and improve your Lactate Threshold pace? Are you ready? Today's session kicks you off the line with a fast 1 minute push at well above 5k race pace before settling in and bringing your heart rate back down as you work through your aerobic and lactate threshold speeds over the next 4 minutes to finish out the block. Your goal is to be able to finish all 3 reps with minimal rest. It is all about learning how to recover on the fly. After a good warm up to get your leg turnover ready, the pace gets hot.

No longer available in Zwift* View workout 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?.

Get ready to run through the gears with this aerobic workout that focuses on constant elevation changes. You will start the first of 2 x 7 minute intervals close to marathon effort and alternate the incline between marathon effort and LT (Lactate Threshold) peak. What is Lactate Threshold? It's the fastest pace you can hold for 45-60 minutes. After your LT peak effort you will drop it back down to marathon effort. After a short rest you do it all again by repeating the pattern to finish the session. This is a great workout to do when you are looking to get in a solid aerobic workout using elevation, but don't want to go deep into the well.

No longer available in Zwift* View workout 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?.

In cycling the best climbers are awarded the Polka Dot Jersey. Do you want to own that polka dot jersey at your next race? No better place to start than here. These 1 minute hill reps will prep you for that final surge up the mountain top. The hill climbs will start with a moderate grade and then move through the workout to the dreaded 'beyond classification'. Each hill repeat jumps up every 20 seconds so get your low running gears ready to shift into action. Hold your speed through this session and the KOM/ QOM is yours for the taking. Hills... they're not just for the cyclists anymore!

No longer available in Zwift* View workout 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?.

I hope you like it hot & spicy as the VO2 Inferno is about to begin. Be sure to take advantage of the 4 minute warm up for this one as once you hit the main set the speed will be intense. The goal for this workout is to run through 2 sets of progressively shorter and faster VO2 reps (VO2 is the amount (volume) of oxygen your body uses while exercising as hard as you can) starting with a 90 second interval and working down to a fast 30 second finish. After a short break to catch your breath it is back at it for one final round. The program design is to hit near peak Heart Rate and take your speed well beyond 5k goal pace. Grab hold of this one and be ready to spin those legs. Cool down jogs don&t come soon enough in these sessions so stay focused and take it one rep at a time.

No longer available in Zwift* View workout 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?.