5min No Incline from 65 to 85 % of 10k pace
15sec 2% Incline @ 88 % of 10k pace
15sec 3% Incline @ 88 % of 10k pace
15sec 4% Incline @ 88 % of 10k pace
15sec 5% Incline @ 88 % of 10k pace
1min No Incline Walk
1min No Incline @ 88 % of 10k pace
1min 1% Incline @ 88 % of 10k pace
1min No Incline @ 88 % of 10k pace
1min 4% Incline @ 88 % of 10k pace
1min 5% Incline @ 88 % of 10k pace
1min No Incline @ 88 % of 10k pace
1min 1% Incline @ 88 % of 10k pace
1min No Incline @ 88 % of 10k pace
1min 4% Incline @ 88 % of 10k pace
1min 5% Incline @ 88 % of 10k pace
1min No Incline @ 88 % of 10k pace
1min 1% Incline @ 88 % of 10k pace
1min No Incline @ 88 % of 10k pace
1min 4% Incline @ 88 % of 10k pace
1min 5% Incline @ 88 % of 10k pace
3min No Incline from 85 to 65 % of 10k pace
5min No Incline from <span
data-value="65">65</span> to <span
data-value="85">85</span>% of 10k pace 15sec 2% Incline @ <span
data-value="88">88</span>% of 10k pace 15sec 3% Incline @ <span
data-value="88">88</span>% of 10k pace 15sec 4% Incline @ <span
data-value="88">88</span>% of 10k pace 15sec 5% Incline @ <span
data-value="88">88</span>% of 10k pace 1min No Incline Walk 1min No Incline @ <span
data-value="88">88</span>% of 10k pace 1min 1% Incline @ <span
data-value="88">88</span>% of 10k pace 1min No Incline @ <span
data-value="88">88</span>% of 10k pace 1min 4% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 5% Incline @ <span
data-value="88">88</span>% of 10k pace 1min No Incline @ <span
data-value="88">88</span>% of 10k pace 1min 1% Incline @ <span
data-value="88">88</span>% of 10k pace 1min No Incline @ <span
data-value="88">88</span>% of 10k pace 1min 4% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 5% Incline @ <span
data-value="88">88</span>% of 10k pace 1min No Incline @ <span
data-value="88">88</span>% of 10k pace 1min 1% Incline @ <span
data-value="88">88</span>% of 10k pace 1min No Incline @ <span
data-value="88">88</span>% of 10k pace 1min 4% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 5% Incline @ <span
data-value="88">88</span>% of 10k pace 3min No Incline from <span
data-value="85">85</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: 1m
Z2: 4m
Z3: 20m
Z4: -
Z5: -
Z6: -
Just like in cycling, working on specific strength in running is a great way to improve your efforts off the bike, specifically in long-distance triathlons. This session is fairly lengthy, working around the aerobic threshold, but by altering the gradient of the treadmill, the emphasis changes to include strength endurance. Running on gradients has many benefits to the triathlon improvement, including improved leg-muscle strength and faster stride rate.
No longer available in Zwift*
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