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.
✓ Available in Zwift
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