Ready to level up your triathlon training? Zwift Academy Tri is back and better than ever! This short-but-efficient program guides you through a series of cycling and running workouts designed by world-class coaches, all in only four weeks between October 24-November 20! You’ll learn more about your strengths and come out with targeted training plans to keep improving after the program is over. Learn more at zwift.com/academy/zatri.

Over-Under Intervals

The best way to bump up your threshold pace? Over-under intervals—where you alternate running over and under your threshold. The interval is six minutes long. You’ll spend two minutes below threshold, two minutes above, and two minutes below, in that order. If you’re doing the short workout, you’ll do that twice. If you’re doing the long, you’ll do four intervals. The variable pace stresses your physiology and forces your body to adapt—by getting faster!

Long Duration: 45 minutes

Short Duration: 30 minutes