Workout overview

Duration: 23m

Zone distribution

Z1: 4m

Z2: 5m

Z3: 10m

Z4: 1m

Z5: 3m

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.

For WHOOP users - This workout is ideally done on a Green Recovery day. The faster pace of this session will challenge your physiology and result in a higher strain score. If you aren’t well recovered, get some rest and come back to this workout on another day

✓ 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

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