5min from 65 to 85 % of 10k pace
1min from 65 to 105 % of 10k pace
30sec @ 105 % of 10k pace
1min No Incline Walk
1min from 65 to 105 % of 10k pace
30sec @ 105 % of 10k pace
1min No Incline Walk
1min 30sec @ 88 % of 10k pace
1min @ 105 % of 10k pace
1min 30sec @ 88 % of 10k pace
3min No Incline Walk
1min 30sec @ 88 % of 10k pace
1min @ 105 % of 10k pace
1min 30sec @ 88 % of 10k pace
3min No Incline Walk
1min 30sec @ 88 % of 10k pace
1min @ 105 % of 10k pace
1min 30sec @ 88 % of 10k pace
3min No Incline Walk
1min 30sec @ 88 % of 10k pace
1min @ 105 % of 10k pace
1min 30sec @ 88 % of 10k pace
5min from 85 to 65 % of 10k pace
5min from <span
data-value="65">65</span> to <span
data-value="85">85</span>% of 10k pace 1min from <span
data-value="65">65</span> to <span
data-value="105">105</span>% of 10k pace 30sec @ <span
data-value="105">105</span>% of 10k pace 1min No Incline Walk 1min from <span
data-value="65">65</span> to <span
data-value="105">105</span>% of 10k pace 30sec @ <span
data-value="105">105</span>% of 10k pace 1min No Incline Walk 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 1min @ <span
data-value="105">105</span>% of 10k pace 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 3min No Incline Walk 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 1min @ <span
data-value="105">105</span>% of 10k pace 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 3min No Incline Walk 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 1min @ <span
data-value="105">105</span>% of 10k pace 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 3min No Incline Walk 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 1min @ <span
data-value="105">105</span>% of 10k pace 1min 30sec @ <span
data-value="88">88</span>% of 10k pace 5min from <span
data-value="85">85</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: 11m
Z2: 6m
Z3: 17m
Z4: 1m
Z5: 5m
Z6: -
This session gives you the opportunity to build top end speed, with some fast 1min reps, surrounded by endurance based 1.5min reps. This faster paced running is great for improving your neuromuscular coordination and mechanics. You should expect these sessions to have positive downstream effects related to improved movement economy, critical for full-distance race pace.
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? .