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.

✓ Available in Zwift More workouts like this

  • 1. Strength and Resiliency

    1.8 km | 33 SP

  • 2. Tempo

    1.5 km | 27 SP

  • 3. Over Under Intervals

    1.8 km | 35 SP

Similar workouts

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Hill + Tempo #2

    1.8 km | 32 SP

  • 2. 2 Lap Progression Run

    2.6 km | 57 SP

  • Over/Unders #1

    1.8 km | 44 SP

  • Over/Unders #2

    1.8 km | 45 SP

  • 3. Tempo Sandwich

    2.1 km | 39 SP

  • 5. 5k Intensive Intervals

    3.3 km | 64 SP

  • 7. Lactate Threshold Complex Block

    2.7 km | 56 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • 6. 5k Specific Over/Unders

    3.3 km | 62 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP