3min 30sec from 50 to 65 % of 5k pace
30sec @ 50 % of 5k pace
4x 30sec @ 95 % of 5k pace,50 % of 5k pace
1min @ 50 % of 5k pace
1min 30sec @ 100 % of 5k pace
1min @ 50 % of 5k pace
1min 15sec @ 102 % of 5k pace
45sec @ 50 % of 5k pace
1min @ 104 % of 5k pace
45sec @ 50 % of 5k pace
45sec @ 106 % of 5k pace
30sec @ 50 % of 5k pace
30sec @ 108 % of 5k pace
1min 30sec @ 50 % of 5k pace
1min 30sec @ 100 % of 5k pace
1min @ 50 % of 5k pace
1min 15sec @ 102 % of 5k pace
45sec @ 50 % of 5k pace
1min @ 104 % of 5k pace
45sec @ 50 % of 5k pace
45sec @ 106 % of 5k pace
30sec @ 50 % of 5k pace
30sec @ 108 % of 5k pace
2min 30sec from 60 to 50 % of 5k pace
3min 30sec from <span
data-value="50">50</span> to <span
data-value="65">65</span>% of 5k pace 30sec @ <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 1min 30sec @ <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 1min 15sec @ <span
data-value="102">102</span>% of 5k pace 45sec @ <span
data-value="50">50</span>% of 5k pace 1min @ <span
data-value="104">104</span>% of 5k pace 45sec @ <span
data-value="50">50</span>% of 5k pace 45sec @ <span
data-value="106">106</span>% of 5k pace 30sec @ <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 1min 30sec @ <span
data-value="100">100</span>% of 5k pace 1min @ <span
data-value="50">50</span>% of 5k pace 1min 15sec @ <span
data-value="102">102</span>% of 5k pace 45sec @ <span
data-value="50">50</span>% of 5k pace 1min @ <span
data-value="104">104</span>% of 5k pace 45sec @ <span
data-value="50">50</span>% of 5k pace 45sec @ <span
data-value="106">106</span>% of 5k pace 30sec @ <span
data-value="50">50</span>% of 5k pace 30sec @ <span
data-value="108">108</span>% of 5k pace 2min 30sec from <span
data-value="60">60</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 16m
Z2: 2m
Z3: -
Z4: 5m
Z5: 7m
Z6: -
I hope you like it hot & spicy as the VO2 Inferno is about to begin. Be sure to take advantage of the 4 minute warm up for this one as 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 90 second interval and working down to a fast 30 second finish. After a short break to catch your breath it is 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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