5min from 63 to 85 % of 10k pace
1min from 90 to 100 % of 10k pace
1min @ 68 % of 10k pace
1min from 90 to 100 % of 10k pace
1min @ 68 % of 10k pace
1x 4min @ 89 % of 10k pace,80 % of 10k pace
1x 4min @ 90 % of 10k pace,80 % of 10k pace
1x 4min @ 91 % of 10k pace,80 % of 10k pace
1x 4min @ 92 % of 10k pace,80 % of 10k pace
1x 4min @ 93 % of 10k pace,80 % of 10k pace
1x 4min @ 95 % of 10k pace,80 % of 10k pace
5min from 75 to 65 % of 10k pace
5min from <span
data-value="62.5">63</span> to <span
data-value="85">85</span>% of 10k pace 1min from <span
data-value="90">90</span> to <span
data-value="100">100</span>% of 10k pace 1min @ <span
data-value="68">68</span>% of 10k pace 1min from <span
data-value="90">90</span> to <span
data-value="100">100</span>% of 10k pace 1min @ <span
data-value="68">68</span>% of 10k pace 1x 4min @ <span
data-value="89">89</span>% of 10k pace,<br
/>2min @ <span
data-value="80">80</span>% of 10k pace 1x 4min @ <span
data-value="90">90</span>% of 10k pace,<br
/>2min @ <span
data-value="80">80</span>% of 10k pace 1x 4min @ <span
data-value="91">91</span>% of 10k pace,<br
/>2min @ <span
data-value="80">80</span>% of 10k pace 1x 4min @ <span
data-value="92">92</span>% of 10k pace,<br
/>2min @ <span
data-value="80">80</span>% of 10k pace 1x 4min @ <span
data-value="93">93</span>% of 10k pace,<br
/>2min @ <span
data-value="80">80</span>% of 10k pace 1x 4min @ <span
data-value="95">95</span>% of 10k pace,<br
/>2min @ <span
data-value="80">80</span>% of 10k pace 5min from <span
data-value="75">75</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: -
Z2: 10m
Z3: 18m
Z4: 22m
Z5: -
Z6: -
Welcome to your first Zwift Academy Tri Run workout! This session challenges your long course race pace. The main workout will be 6x4 minute intervals with the challenging part coming from a higher-effort recovery. Your interval paces and recovery paces won’t be drastically different. This is a great workout to help build up your speed.
No longer available in Zwift*
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*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? .