9min from 50 to 65 % of 5k pace
1min @ 50 % of 5k pace
4x 30sec @ 95 % of 5k pace,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 <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="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 3min @ <span
data-value="98">98</span>% of 5k pace 2min @ <span
data-value="50">50</span>% of 5k pace 2min 30sec @ <span
data-value="100">100</span>% of 5k pace 2min @ <span
data-value="50">50</span>% of 5k pace 2min @ <span
data-value="102">102</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 1min 30sec @ <span
data-value="104">104</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 1min @ <span
data-value="106">106</span>% of 5k pace 45sec @ <span
data-value="50">50</span>% of 5k pace 30sec @ <span
data-value="108">108</span>% of 5k pace 1min 30sec @ <span
data-value="50">50</span>% of 5k pace 3min @ <span
data-value="98">98</span>% of 5k pace 2min @ <span
data-value="50">50</span>% of 5k pace 2min 30sec @ <span
data-value="100">100</span>% of 5k pace 2min @ <span
data-value="50">50</span>% of 5k pace 2min @ <span
data-value="102">102</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 1min 30sec @ <span
data-value="104">104</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 1min @ <span
data-value="106">106</span>% of 5k pace 45sec @ <span
data-value="50">50</span>% of 5k pace 30sec @ <span
data-value="108">108</span>% of 5k pace 2min 45sec from <span
data-value="60">60</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 27m
Z2: 5m
Z3: -
Z4: 13m
Z5: 10m
Z6: -
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*
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