Workouts» 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!

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