3min from 63 to 72% of 10k pace6min @ 85% of 10k pace2min Easy4min @ 92% of 10k pace2min Easy2min @ 94% of 10k pace2min Easy1min @ 96% of 10k pace3min from 70 to 25% of 10k pace
Workout overview

Duration: 25m

Zone distribution

Z1: 2m

Z2: 10m

Z3: 6m

Z4: 7m

Z5: -

Z6: -

9%
39%
24%
28%
0%
0%

Tempo running is a great session to hone a number of physiological determinants specific to long distance triathlon, one of the main ones being running economy. It's also a great skill to train to be able to maintain form at high speed with some fatigue in the legs. This session decreases rep duration, but increases rep pace. Starting at 6 minutes, the rep duration will descend to 4, 2, and then finish with 1 minute. However the pace will increase from 85% to 96% of threshold pace. Efficient and fluid running is key during this session as you change pace.

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