5min from 63 to 85% of 10k pace1min from 90 to 100% of 10k pace1min @ 68% of 10k pace1min from 90 to 100% of 10k pace1min @ 68% of 10k pace1x 4min @ 89% of 10k pace,
2min @ 80% of 10k pace
1x 4min @ 90% of 10k pace,
2min @ 80% of 10k pace
1x 4min @ 91% of 10k pace,
2min @ 80% of 10k pace
1x 4min @ 92% of 10k pace,
2min @ 80% of 10k pace
1x 4min @ 93% of 10k pace,
2min @ 80% of 10k pace
1x 4min @ 95% of 10k pace,
2min @ 80% of 10k pace
5min from 75 to 65% of 10k pace
Workout overview

Duration: 50m

Zone distribution

Z1: -

Z2: 10m

Z3: 18m

Z4: 22m

Z5: -

Z6: -

0%
20%
36%
44%
0%
0%

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.

For WHOOP users—this workout is good to do on a Yellow or Green Recovery day. This workout focused on building that endurance engine without over-revving it, making it good for days where you aren’t fully recovered.

No longer available in Zwift* More workouts like this

*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?.

  • 1. Progressive Tempo

    3 km | 61 SP

  • 2. Threshold Economy

    2.7 km | 62 SP

  • 3. Long Course Race Simulation

    3 km | 61 SP

  • 4. Threshold Builder

    2.4 km | 53 SP

  • 5. VO2max Booster

    2.4 km | 54 SP

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