Workouts» Zwift Academy Run 2023

Zwift Academy Run 2023


Select a category or scroll down to view all workouts.

Zwift Academy Run 2023 »

Long Workout

Zwift Academy Run 2023» Long Workout »

5k Race Prep

5min from 50 to 65% of 5k pace
1min 30sec @ 50% of 5k pace
4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace
1min 30sec @ 50% of 5k pace
3min @ 100% of 5k pace
1min 30sec @ 50% of 5k pace
3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace
2min @ 50% of 5k pace
3min @ 100% of 5k pace
2min @ 50% of 5k pace
3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace
2min @ 50% of 5k pace
3min @ 100% of 5k pace
2min @ 50% of 5k pace
3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace
4min 15sec from 60 to 50% of 5k pace
5min from 50 to 65% of 5k pace1min 30sec @ 50% of 5k pace4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace1min 30sec @ 50% of 5k pace3min @ 100% of 5k pace1min 30sec @ 50% of 5k pace3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace2min @ 50% of 5k pace3min @ 100% of 5k pace2min @ 50% of 5k pace3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace2min @ 50% of 5k pace3min @ 100% of 5k pace2min @ 50% of 5k pace3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace4min 15sec from 60 to 50% of 5k pace
Workout overview

Duration: 44m 45s

Zone distribution

Z1: 21m

Z2: 4m

Z3: 5m

Z4: 11m

Z5: 5m

Z6: -

47%
8%
10%
25%
10%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Long Workout »

Down & Dirty Tempo

10min from 50 to 65% of 5k pace
1min 30sec @ 50% of 5k pace
4x 20sec @ 98% of 5k pace,
40sec @ 50% of 5k pace
1min 30sec @ 50% of 5k pace
30sec @ 110% of 5k pace
30sec @ 105% of 5k pace
2min from 100 to 93% of 5k pace
4x 3min @ 90% of 5k pace,
4min @ 85% of 5k pace
2min from 93 to 100% of 5k pace
30sec @ 105% of 5k pace
30sec @ 110% of 5k pace
4min from 60 to 50% of 5k pace
10min from 50 to 65% of 5k pace1min 30sec @ 50% of 5k pace4x 20sec @ 98% of 5k pace,
40sec @ 50% of 5k pace1min 30sec @ 50% of 5k pace30sec @ 110% of 5k pace30sec @ 105% of 5k pace2min from 100 to 93% of 5k pace4x 3min @ 90% of 5k pace,
4min @ 85% of 5k pace2min from 93 to 100% of 5k pace30sec @ 105% of 5k pace30sec @ 110% of 5k pace4min from 60 to 50% of 5k pace
Workout overview

Duration: 55m

Zone distribution

Z1: 14m

Z2: 6m

Z3: 16m

Z4: 17m

Z5: 2m

Z6: -

25%
11%
29%
32%
4%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Long Workout »

Interval Kickers

10min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 93% of 5k pace
30sec @ 96% of 5k pace
1min 30sec @ 50% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 96% of 5k pace
30sec @ 100% of 5k pace
1min 30sec @ 50% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 100% of 5k pace
30sec @ 105% of 5k pace
1min 30sec @ 50% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 100% of 5k pace
30sec @ 110% of 5k pace
3min 30sec from 60 to 50% of 5k pace
10min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 93% of 5k pace30sec @ 96% of 5k pace1min 30sec @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 96% of 5k pace30sec @ 100% of 5k pace1min 30sec @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 100% of 5k pace30sec @ 105% of 5k pace1min 30sec @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 100% of 5k pace30sec @ 110% of 5k pace3min 30sec from 60 to 50% of 5k pace
Workout overview

Duration: 45m

Zone distribution

Z1: 17m

Z2: 6m

Z3: -

Z4: 21m

Z5: 1m

Z6: -

38%
13%
0%
47%
2%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Long Workout »

Kick Start

9min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace
1min 30sec @ 50% of 5k pace
1min 30sec @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 70% of 5k pace
1min 30sec @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 70% of 5k pace
1min 30sec @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 70% of 5k pace
1min 30sec @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
3min @ 90% of 5k pace
1min 30sec @ 70% of 5k pace
1min 30sec @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
3min @ 90% of 5k pace
2min 15sec from 60 to 50% of 5k pace
9min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace1min 30sec @ 50% of 5k pace1min 30sec @ 110% of 5k pace1min 30sec @ 85% of 5k pace3min @ 90% of 5k pace1min 30sec @ 70% of 5k pace1min 30sec @ 110% of 5k pace1min 30sec @ 85% of 5k pace3min @ 90% of 5k pace1min 30sec @ 70% of 5k pace1min 30sec @ 110% of 5k pace1min 30sec @ 85% of 5k pace3min @ 90% of 5k pace1min 30sec @ 70% of 5k pace1min 30sec @ 110% of 5k pace1min 30sec @ 85% of 5k pace3min @ 90% of 5k pace1min 30sec @ 70% of 5k pace1min 30sec @ 110% of 5k pace1min 30sec @ 85% of 5k pace3min @ 90% of 5k pace2min 15sec from 60 to 50% of 5k pace
Workout overview

Duration: 54m 45s

Zone distribution

Z1: 12m

Z2: 11m

Z3: 8m

Z4: 17m

Z5: 8m

Z6: -

21%
20%
14%
31%
14%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Long Workout »

Roller Coaster

7min from 50 to 65% of 5k pace
2min @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min 30sec @ 50% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
3min @ 50% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min 15sec from 60 to 50% of 5k pace
7min from 50 to 65% of 5k pace2min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min 30sec @ 50% of 5k pace1min 3% Incline @ 84% of 5k pace2min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace2min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace2min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace3min @ 50% of 5k pace1min 3% Incline @ 84% of 5k pace2min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace2min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace2min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace2min 15sec from 60 to 50% of 5k pace
Workout overview

Duration: 40m 45s

Zone distribution

Z1: 15m

Z2: 4m

Z3: 20m

Z4: 2m

Z5: -

Z6: -

36%
10%
49%
5%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Long Workout »

Up & UP & UP

10min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 3% Incline @ 75% of 5k pace
20sec 4% Incline @ 75% of 5k pace
20sec 5% Incline @ 75% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 4% Incline @ 75% of 5k pace
20sec 5% Incline @ 75% of 5k pace
20sec 6% Incline @ 75% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 6% Incline @ 75% of 5k pace
20sec 7% Incline @ 75% of 5k pace
20sec 8% Incline @ 75% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 3% Incline @ 80% of 5k pace
20sec 4% Incline @ 80% of 5k pace
20sec 5% Incline @ 80% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 4% Incline @ 80% of 5k pace
20sec 5% Incline @ 80% of 5k pace
20sec 6% Incline @ 80% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 5% Incline @ 80% of 5k pace
20sec 6% Incline @ 80% of 5k pace
20sec 7% Incline @ 80% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 6% Incline @ 80% of 5k pace
20sec 7% Incline @ 80% of 5k pace
20sec 8% Incline @ 80% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 7% Incline @ 80% of 5k pace
20sec 8% Incline @ 80% of 5k pace
20sec 9% Incline @ 80% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 8% Incline @ 80% of 5k pace
20sec 9% Incline @ 80% of 5k pace
20sec 10% Incline @ 80% of 5k pace
4min 40sec from 60 to 50% of 5k pace
10min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 3% Incline @ 75% of 5k pace20sec 4% Incline @ 75% of 5k pace20sec 5% Incline @ 75% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 4% Incline @ 75% of 5k pace20sec 5% Incline @ 75% of 5k pace20sec 6% Incline @ 75% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 6% Incline @ 75% of 5k pace20sec 7% Incline @ 75% of 5k pace20sec 8% Incline @ 75% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 3% Incline @ 80% of 5k pace20sec 4% Incline @ 80% of 5k pace20sec 5% Incline @ 80% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 4% Incline @ 80% of 5k pace20sec 5% Incline @ 80% of 5k pace20sec 6% Incline @ 80% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 5% Incline @ 80% of 5k pace20sec 6% Incline @ 80% of 5k pace20sec 7% Incline @ 80% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 6% Incline @ 80% of 5k pace20sec 7% Incline @ 80% of 5k pace20sec 8% Incline @ 80% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 7% Incline @ 80% of 5k pace20sec 8% Incline @ 80% of 5k pace20sec 9% Incline @ 80% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 8% Incline @ 80% of 5k pace20sec 9% Incline @ 80% of 5k pace20sec 10% Incline @ 80% of 5k pace4min 40sec from 60 to 50% of 5k pace
Workout overview

Duration: 38m 40s

Zone distribution

Z1: 22m

Z2: 6m

Z3: 9m

Z4: 2m

Z5: -

Z6: -

56%
16%
23%
5%
0%
0%

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!

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Long Workout »

VO2 Inferno

9min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min 30sec @ 50% of 5k pace
3min @ 98% of 5k pace
2min @ 50% of 5k pace
2min 30sec @ 100% of 5k pace
2min @ 50% of 5k pace
2min @ 102% of 5k pace
1min @ 50% of 5k pace
1min 30sec @ 104% of 5k pace
1min @ 50% of 5k pace
1min @ 106% of 5k pace
45sec @ 50% of 5k pace
30sec @ 108% of 5k pace
1min 30sec @ 50% of 5k pace
3min @ 98% of 5k pace
2min @ 50% of 5k pace
2min 30sec @ 100% of 5k pace
2min @ 50% of 5k pace
2min @ 102% of 5k pace
1min @ 50% of 5k pace
1min 30sec @ 104% of 5k pace
1min @ 50% of 5k pace
1min @ 106% of 5k pace
45sec @ 50% of 5k pace
30sec @ 108% of 5k pace
2min 45sec from 60 to 50% of 5k pace
9min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min 30sec @ 50% of 5k pace3min @ 98% of 5k pace2min @ 50% of 5k pace2min 30sec @ 100% of 5k pace2min @ 50% of 5k pace2min @ 102% of 5k pace1min @ 50% of 5k pace1min 30sec @ 104% of 5k pace1min @ 50% of 5k pace1min @ 106% of 5k pace45sec @ 50% of 5k pace30sec @ 108% of 5k pace1min 30sec @ 50% of 5k pace3min @ 98% of 5k pace2min @ 50% of 5k pace2min 30sec @ 100% of 5k pace2min @ 50% of 5k pace2min @ 102% of 5k pace1min @ 50% of 5k pace1min 30sec @ 104% of 5k pace1min @ 50% of 5k pace1min @ 106% of 5k pace45sec @ 50% of 5k pace30sec @ 108% of 5k pace2min 45sec from 60 to 50% of 5k pace
Workout overview

Duration: 55m 15s

Zone distribution

Z1: 27m

Z2: 5m

Z3: -

Z4: 13m

Z5: 10m

Z6: -

49%
9%
0%
24%
18%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023 »

Short Workout

Zwift Academy Run 2023» Short Workout »

5k Race Prep

4min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace
2min 30sec @ 100% of 5k pace
1min 30sec @ 50% of 5k pace
3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace
1min 30sec @ 50% of 5k pace
2min 30sec @ 100% of 5k pace
1min 30sec @ 50% of 5k pace
3x 30sec @ 110% of 5k pace,
30sec @ 85% of 5k pace
4min from 60 to 50% of 5k pace
4min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace1min @ 50% of 5k pace2min 30sec @ 100% of 5k pace1min 30sec @ 50% of 5k pace3x 30sec @ 107% of 5k pace,
30sec @ 85% of 5k pace1min 30sec @ 50% of 5k pace2min 30sec @ 100% of 5k pace1min 30sec @ 50% of 5k pace3x 30sec @ 110% of 5k pace,
30sec @ 85% of 5k pace4min from 60 to 50% of 5k pace
Workout overview

Duration: 30m 30s

Zone distribution

Z1: 15m

Z2: 3m

Z3: 3m

Z4: 7m

Z5: 3m

Z6: -

48%
10%
10%
23%
10%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Short Workout »

Down & Dirty Tempo

5min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 20sec @ 98% of 5k pace,
40sec @ 50% of 5k pace
1min @ 50% of 5k pace
2min from 110 to 93% of 5k pace
3x 2min @ 90% of 5k pace,
2min @ 85% of 5k pace
1min 30sec from 100 to 110% of 5k pace
4min from 60 to 50% of 5k pace
5min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 20sec @ 98% of 5k pace,
40sec @ 50% of 5k pace1min @ 50% of 5k pace2min from 110 to 93% of 5k pace3x 2min @ 90% of 5k pace,
2min @ 85% of 5k pace1min 30sec from 100 to 110% of 5k pace4min from 60 to 50% of 5k pace
Workout overview

Duration: 30m 30s

Zone distribution

Z1: 10m

Z2: 3m

Z3: 6m

Z4: 8m

Z5: 2m

Z6: -

33%
11%
20%
27%
8%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Short Workout »

Interval Kickers

6min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace
2min @ 90% of 5k pace
30sec @ 93% of 5k pace
30sec @ 96% of 5k pace
1min @ 50% of 5k pace
2min @ 90% of 5k pace
30sec @ 96% of 5k pace
30sec @ 100% of 5k pace
1min @ 50% of 5k pace
2min @ 90% of 5k pace
30sec @ 100% of 5k pace
30sec @ 105% of 5k pace
1min @ 50% of 5k pace
2min @ 90% of 5k pace
30sec @ 100% of 5k pace
30sec @ 110% of 5k pace
2min from 60 to 50% of 5k pace
6min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min @ 50% of 5k pace2min @ 90% of 5k pace30sec @ 93% of 5k pace30sec @ 96% of 5k pace1min @ 50% of 5k pace2min @ 90% of 5k pace30sec @ 96% of 5k pace30sec @ 100% of 5k pace1min @ 50% of 5k pace2min @ 90% of 5k pace30sec @ 100% of 5k pace30sec @ 105% of 5k pace1min @ 50% of 5k pace2min @ 90% of 5k pace30sec @ 100% of 5k pace30sec @ 110% of 5k pace2min from 60 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 13m

Z2: 3m

Z3: -

Z4: 13m

Z5: 1m

Z6: -

42%
12%
0%
43%
3%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Short Workout »

Kick Start

4min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace
1min @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
2min 30sec @ 90% of 5k pace
1min @ 70% of 5k pace
1min @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
2min 30sec @ 90% of 5k pace
1min @ 70% of 5k pace
1min @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
2min 30sec @ 90% of 5k pace
1min @ 70% of 5k pace
1min @ 110% of 5k pace
1min 30sec @ 85% of 5k pace
2min 30sec @ 90% of 5k pace
2min from 60 to 50% of 5k pace
4min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 98% of 5k pace,
45sec @ 50% of 5k pace1min @ 50% of 5k pace1min @ 110% of 5k pace1min 30sec @ 85% of 5k pace2min 30sec @ 90% of 5k pace1min @ 70% of 5k pace1min @ 110% of 5k pace1min 30sec @ 85% of 5k pace2min 30sec @ 90% of 5k pace1min @ 70% of 5k pace1min @ 110% of 5k pace1min 30sec @ 85% of 5k pace2min 30sec @ 90% of 5k pace1min @ 70% of 5k pace1min @ 110% of 5k pace1min 30sec @ 85% of 5k pace2min 30sec @ 90% of 5k pace2min from 60 to 50% of 5k pace
Workout overview

Duration: 36m

Zone distribution

Z1: 9m

Z2: 5m

Z3: 6m

Z4: 12m

Z5: 4m

Z6: -

24%
15%
17%
33%
11%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Short Workout »

Roller Coaster

6min from 50 to 55% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace
1min 3% Incline @ 84% of 5k pace
1min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
1min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
1min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min @ 50% of 5k pace
1min 3% Incline @ 84% of 5k pace
1min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
1min 6% Incline @ 84% of 5k pace
1min 3% Incline @ 84% of 5k pace
1min 6% Incline @ 86% of 5k pace
1min 3% Incline @ 84% of 5k pace
2min from 60 to 50% of 5k pace
6min from 50 to 55% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min @ 50% of 5k pace1min 3% Incline @ 84% of 5k pace1min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace1min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace1min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace2min @ 50% of 5k pace1min 3% Incline @ 84% of 5k pace1min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace1min 6% Incline @ 84% of 5k pace1min 3% Incline @ 84% of 5k pace1min 6% Incline @ 86% of 5k pace1min 3% Incline @ 84% of 5k pace2min from 60 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 14m

Z2: 1m

Z3: 14m

Z4: 2m

Z5: -

Z6: -

45%
2%
47%
7%
0%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Short Workout »

Up & UP & UP

8min from 50 to 65% of 5k pace
1min @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 3% Incline @ 75% of 5k pace
20sec 4% Incline @ 75% of 5k pace
20sec 5% Incline @ 75% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 4% Incline @ 75% of 5k pace
20sec 5% Incline @ 75% of 5k pace
20sec 6% Incline @ 75% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 3% Incline @ 80% of 5k pace
20sec 4% Incline @ 80% of 5k pace
20sec 5% Incline @ 80% of 5k pace
1min 1% Incline @ 50% of 5k pace
20sec 4% Incline @ 80% of 5k pace
20sec 5% Incline @ 80% of 5k pace
20sec 6% Incline @ 80% of 5k pace
3min from 60 to 50% of 5k pace
8min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 3% Incline @ 75% of 5k pace20sec 4% Incline @ 75% of 5k pace20sec 5% Incline @ 75% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 4% Incline @ 75% of 5k pace20sec 5% Incline @ 75% of 5k pace20sec 6% Incline @ 75% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 3% Incline @ 80% of 5k pace20sec 4% Incline @ 80% of 5k pace20sec 5% Incline @ 80% of 5k pace1min 1% Incline @ 50% of 5k pace20sec 4% Incline @ 80% of 5k pace20sec 5% Incline @ 80% of 5k pace20sec 6% Incline @ 80% of 5k pace3min from 60 to 50% of 5k pace
Workout overview

Duration: 25m

Zone distribution

Z1: 14m

Z2: 5m

Z3: 4m

Z4: 2m

Z5: -

Z6: -

57%
19%
16%
8%
0%
0%

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!

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Academy Run 2023» Short Workout »

VO2 Inferno

3min 30sec from 50 to 65% of 5k pace
30sec @ 50% of 5k pace
4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace
1min 30sec @ 100% of 5k pace
1min @ 50% of 5k pace
1min 15sec @ 102% of 5k pace
45sec @ 50% of 5k pace
1min @ 104% of 5k pace
45sec @ 50% of 5k pace
45sec @ 106% of 5k pace
30sec @ 50% of 5k pace
30sec @ 108% of 5k pace
1min 30sec @ 50% of 5k pace
1min 30sec @ 100% of 5k pace
1min @ 50% of 5k pace
1min 15sec @ 102% of 5k pace
45sec @ 50% of 5k pace
1min @ 104% of 5k pace
45sec @ 50% of 5k pace
45sec @ 106% of 5k pace
30sec @ 50% of 5k pace
30sec @ 108% of 5k pace
2min 30sec from 60 to 50% of 5k pace
3min 30sec from 50 to 65% of 5k pace30sec @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace1min @ 50% of 5k pace1min 30sec @ 100% of 5k pace1min @ 50% of 5k pace1min 15sec @ 102% of 5k pace45sec @ 50% of 5k pace1min @ 104% of 5k pace45sec @ 50% of 5k pace45sec @ 106% of 5k pace30sec @ 50% of 5k pace30sec @ 108% of 5k pace1min 30sec @ 50% of 5k pace1min 30sec @ 100% of 5k pace1min @ 50% of 5k pace1min 15sec @ 102% of 5k pace45sec @ 50% of 5k pace1min @ 104% of 5k pace45sec @ 50% of 5k pace45sec @ 106% of 5k pace30sec @ 50% of 5k pace30sec @ 108% of 5k pace2min 30sec from 60 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 16m

Z2: 2m

Z3: -

Z4: 5m

Z5: 7m

Z6: -

52%
8%
0%
17%
23%
0%

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.

✓ Available in Zwift View workout More workouts like this

Back to top