Duration:

• Long: 45 minutes 
• Short: 30 minutes

This aerobic hill workout, featuring constant elevation change, teaches the art of switching gears. Start the opening intervals close to your current marathon effort and crank the incline as you push your effort towards the top end of your lactate threshold (LT). 

What is Lactate Threshold? Also known as Tempo effort, this is a pace you can sustain for longer durations while still moving at a steady clip. Once you hit your LT, you’ll gradually bring the incline down one minute at a time until you’re back at a marathon pace. After a short rest, you do it all over again to finish the session. This workout is great when you’re tight on time and want a solid aerobic run without going to the well.

Duration:

• Long: 45 minutes
• Short: 30 minutes 

A new twist on an old classic. This workout features three-minute reps starting at your lactate threshold (LT) pace and then bumping up the speed to “kick” it in gear. Each successive rep will challenge you to push the pace faster than the previous one.

Duration: 

• Long: 40 minutes
• Short: 25 minutes 

Legs, meet hills. Hills, meet legs. Hill work is speed work disguise! These one-minute repeats will prep you for that final surge to the summit. These hill intervals start with a moderate grade and steadily get steeper. Each repetition gains vert every 20 seconds, so get your low running gears ready to shift into action.

Duration: 

• Long: 55 minutes
• Short: 30 minutes 

Refresher: VO2 max is the maximum amount of oxygen your body uses while exercising as hard as you can. Kick this workout off with the longer intervals first and work your way down to a fast 30-second finish. After a short break to catch your breath, we’ll hit it for one final round. This session will elevate your heart rate and take your speed beyond your goal 5k race pace, so hold on and keep your eyes on the horizon.

Duration: 

• Long: 55 minutes
• Short: 35 minutes 

Ready to improve your Lactate Threshold (LT) pace? This workout will teach you how to recover on the fly. Today’s session kicks off with a fast effort that should feel faster than your 5k race pace. We’ll bring your heart rate back down over the next few intervals to finish the speed block. Your goal is to be able to complete all of these intervals with minimal rest.

Duration: 

• Long: 45 minutes
• Short: 30 minutes 

Setting yourself up for success is easy in 5k Race Prep! This workout calls for multiple reps at 3 minutes and 2.5 minute intervals. Alternating reps will be done at your goal 5k race pace before pushing 30 seconds above and below your 5k PR on even intervals. The fluctuation of speed will get you ready for race day.

Duration: 

• Long: 55 minutes
• Short: 30 minutes 

Fun fact: Tempo runs are the foundation for many great training programs. This workout will keep you going non-stop for a solid block of steady state work. You’ll start fast, then we’ll play with speed before we end the workout with a cut-down interval. Stay focused on form and work on keeping up your turnover from start to finish.

Distance: 5k

The Finish Line Run is the final event for the 2023 Zwift Academy Run program. The goal? Run as fast as you can for 5k. Every step counts if you’re competing for a spot on the Zwift Run team. We recommend treating this event like a race by giving yourself at least 48-72 hours of recovery before you head to the start line. Show up well rested and ready to get after it. Good Luck!