7min from 50 to 65 % of 5k pace
2min @ 50 % of 5k pace
4x 30sec @ 95 % of 5k pace,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 <span
data-value="50">50</span> to <span
data-value="65">65</span>% of 5k pace 2min @ <span
data-value="50">50</span>% of 5k pace 4x 30sec @ <span
data-value="95">95</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 3% Incline @ <span
data-value="84">84</span>% of 5k pace 2min 6% Incline @ <span
data-value="84">84</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</span>% of 5k pace 2min 6% Incline @ <span
data-value="84">84</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</span>% of 5k pace 2min 6% Incline @ <span
data-value="84">84</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</span>% of 5k pace 3min @ <span
data-value="50">50</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</span>% of 5k pace 2min 6% Incline @ <span
data-value="84">84</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</span>% of 5k pace 2min 6% Incline @ <span
data-value="84">84</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</span>% of 5k pace 2min 6% Incline @ <span
data-value="84">84</span>% of 5k pace 1min 3% Incline @ <span
data-value="84">84</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: 15m
Z2: 4m
Z3: 20m
Z4: 2m
Z5: -
Z6: -
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*
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? .