Workout overview

Duration: 30m

Zone distribution

Z1: 300 m

Z2: 363 m

Z3: 657 m

Z4: 450 m

Z5: 30 m

Z6: 0 m

17%
20%
37%
25%
2%
0%

This workout focuses on running at around long-distance pace with fatigue. However, this is also a great chance to see how much the middle portion of the workout exhausts you, as you get the opportunity to go back to faster running after the full-distance pace effort. It's a great session to hone in on your full-distance pace, building your efficiency and economy — critical for long-distance triathlon success.

For WHOOP users — This workout is good to do on a Yellow or Green Recovery day. Although there are faster aspects of this session the total work is manageable. This means you can likely still manage this session, even on days when you’re not fully recovered.

✓ Available in Zwift More workouts like this

  • 1. Strength

    1.5 km | 29 SP

  • 2. Full-Distance Specific VO2 max

    1.8 km | 35 SP

  • 3. Progressive Tempo

    1.5 km | 34 SP

  • 4. Speed Booster

    1.4 km | 27 SP

  • 5. Threshold

    1.8 km | 37 SP

Similar workouts

  • 2. Full-Distance Specific VO2 max

    2.4 km | 48 SP

  • 5. Threshold

    1.8 km | 37 SP

  • 1. 2.5 Lap Progression Run

    3 km | 71 SP

  • Molly Huddle - Hard Ladder

    1.5 km | 34 SP

  • 2. 2 Lap Progression Run

    2.6 km | 57 SP

  • The 30/40 Remixed #3

    1.8 km | 39 SP

  • 5. Threshold

    2.7 km | 58 SP

  • 4. Speed Booster

    1.4 km | 27 SP

  • 5. 5k Intensive Intervals

    2.1 km | 41 SP

  • 3. Tempo Sandwich

    2.1 km | 39 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Pyramid Strides 2

    1.7 km | 41 SP