As we get more tired, one of the first things to deteriorate is running form. So maintaining proper form while running at high speeds with some fatigue is an essential skill to train. This session is designed to help hone in on that. An ascending pace tempo session, Workout 4 aims to progressively increase the pace every 6 minutes to just above threshold.

Efficient, fluid running is key during this session as you push pace from 95% to 101% of threshold speed over 30 minutes, changing pace every 6 minutes.

In the Short Run version of this workout, we change pace every 3 minutes. This is a great workout when you’re time crunched but want to work on your tempo.

Long Run: 40min
Short Run: 25min

For WHOOP users – This workout is best done on a Green Recovery day. This session looks easier on paper than it actually is. The continuous and progressive nature of this workout results in a high strain score so if you aren’t well recovered, get some rest and come back to this workout on another day.

Coach Tip: Zwift Academy Tri was developed to complete the workouts in linear order. For best results, resist the urge to do workouts out of order.

This program was designed by Dr. Dan Plews from EndureIQ. He’s worked with World Champs and Olympians to age groupers alike, in sports like triathlon, rowing, and sailing. He developed this year’s Zwift Academy Tri program, laying the foundation in key areas for triathletes training for any distance triathlon.

Are you aiming for a spot on the Zwift Academy Tri team? Be sure to complete both the Baseline and Finish Line 40km TT bike races as well as the 10km run races starting October 18. Everything you need to know about going pro can be found here: https://www.zwift.com/academy-zatri-tri-pro-contender-requirementsOpens a new window