Zwift workouts: Zwift Academy Tri 2019 » Run » 1. Threshold Waves: 4 x 1 mile

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1. Threshold Waves: 4 x 1 mile

400 m from 48 to 68% of 10k pace

400 m @ 70% of 10k pace

400 m @ 75% of 10k pace

100 m @ 105% of 10k pace

100 m @ 55% of 10k pace

100 m @ 105% of 10k pace

200 m @ 55% of 10k pace

400 m @ 102% of 10k pace

400 m @ 92% of 10k pace

400 m @ 102% of 10k pace

400 m @ 92% of 10k pace

200 m @ 50% of 10k pace

400 m @ 104% of 10k pace

400 m @ 92% of 10k pace

400 m @ 104% of 10k pace

400 m @ 92% of 10k pace

200 m @ 50% of 10k pace

400 m @ 106% of 10k pace

400 m @ 92% of 10k pace

400 m @ 106% of 10k pace

400 m @ 92% of 10k pace

200 m @ 55% of 10k pace

400 m @ 108% of 10k pace

400 m @ 90% of 10k pace

400 m @ 108% of 10k pace

400 m @ 90% of 10k pace

1000 m from 75 to 65% of 10k pace

Workout overview

Distance: 9.7 km

Zone distribution

Z1: 1140 m

Z2: 1960 m

Z3: 0 m

Z4: 4800 m

Z5: 1800 m

Z6: 0 m

12%

20%

49%

19%

Just like we train our FTP in cycling, we also have to train the same equivalent threshold intensity whilst running. Having a high threshold running speed has great transfer to the slower race paces of full-distance and half-distance triathlon. The aim of this session is to develop threshold running, over 4 x 1 mile repetitions. However, we change the pace every 400m to slightly above and slightly below your threshold pace, further stressing your physiology and pushing up your threshold speed.

This is also a great session to do after the bike.

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1. Threshold Waves: 4 x 1 mile

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