6min from 50 to 65 % of 5k pace
1min @ 50 % of 5k pace
4x 30sec @ 95 % of 5k pace,50 % of 5k pace
1min @ 50 % of 5k pace
2min @ 90 % of 5k pace
30sec @ 93 % of 5k pace
30sec @ 96 % of 5k pace
1min @ 50 % of 5k pace
2min @ 90 % of 5k pace
30sec @ 96 % of 5k pace
30sec @ 100 % of 5k pace
1min @ 50 % of 5k pace
2min @ 90 % of 5k pace
30sec @ 100 % of 5k pace
30sec @ 105 % of 5k pace
1min @ 50 % of 5k pace
2min @ 90 % of 5k pace
30sec @ 100 % of 5k pace
30sec @ 110 % of 5k pace
2min from 60 to 50 % of 5k pace
6min 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 @ <span
data-value="50">50</span>% of 5k pace 2min @ <span
data-value="90">90</span>% of 5k pace 30sec @ <span
data-value="93">93</span>% of 5k pace 30sec @ <span
data-value="96">96</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 2min @ <span
data-value="90">90</span>% of 5k pace 30sec @ <span
data-value="96">96</span>% of 5k pace 30sec @ <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 2min @ <span
data-value="90">90</span>% of 5k pace 30sec @ <span
data-value="100">100</span>% of 5k pace 30sec @ <span
data-value="105">105</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 2min @ <span
data-value="90">90</span>% of 5k pace 30sec @ <span
data-value="100">100</span>% of 5k pace 30sec @ <span
data-value="110">110</span>% of 5k pace 2min from <span
data-value="60">60</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 13m
Z2: 3m
Z3: -
Z4: 13m
Z5: 1m
Z6: -
Here's a new twist on a classic LT interval workout. Each 3 minute rep starts out at LT (Lactate Threshold) pace for the first 2 minutes and then you bump it up twice over the last minute to 'kick' it in. In running a 'kick' is when you finish a race fast by sprinting to the finish line, it's also sometimes called a 'finishing kick'. Each successive rep challenges you to 'kick' it in a bit faster than the last one. Finish all four and you will be well on your way to honing that final sprint to the finish line.
No longer available in Zwift*
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