9min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min 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.

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?.

  • 5k Race Prep

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  • Down & Dirty Tempo

    3.3 km | 67 SP

  • Interval Kickers

    2.7 km | 52 SP

  • Kick Start

    3.3 km | 72 SP

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    2.4 km | 41 SP

  • Up & UP & UP

    2.3 km | 29 SP

  • VO2 Inferno

    3.3 km | 66 SP

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