9min from 50 to 65 % of 5k pace
1min @ 50 % of 5k pace
4x 30sec @ 98 % of 5k pace,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 <span
data-value="50">50</span> to <span
data-value="65">65</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 4x 30sec @ <span
data-value="98">98</span>% of 5k pace,<br
/>45sec @ <span
data-value="50">50</span>% of 5k pace 1min 30sec @ <span
data-value="50">50</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min 30sec @ <span
data-value="85">85</span>% of 5k pace 3min @ <span
data-value="90">90</span>% of 5k pace 1min 30sec @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min 30sec @ <span
data-value="85">85</span>% of 5k pace 3min @ <span
data-value="90">90</span>% of 5k pace 1min 30sec @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min 30sec @ <span
data-value="85">85</span>% of 5k pace 3min @ <span
data-value="90">90</span>% of 5k pace 1min 30sec @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min 30sec @ <span
data-value="85">85</span>% of 5k pace 3min @ <span
data-value="90">90</span>% of 5k pace 1min 30sec @ <span
data-value="70">70</span>% of 5k pace 1min 30sec @ <span
data-value="110">110</span>% of 5k pace 1min 30sec @ <span
data-value="85">85</span>% of 5k pace 3min @ <span
data-value="90">90</span>% of 5k pace 2min 15sec from <span
data-value="60">60</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 12m
Z2: 11m
Z3: 8m
Z4: 17m
Z5: 8m
Z6: -
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*
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