Wednesday, November 17
7:00 PM UTC
Workout #7 - Threshold Intervals w VO2 Spikes
Group Workout
EVENT-BESCHREIBUNG
Zwift Academy is an 8-week run program featuring eight unique workouts plus a 5k Baseline and Finish Line run. These events were designed to provide the tools to get after your training goals, whatever they may be. For a detailed program overview, see https://www.zwift.com/academy/zarunOpens a new window.
WO7: THRESHOLD INTERVALS WITH VOX SPIKE LONG
Duration: 60 minutes
This workout helps improve your Lactate Threshold speed faster than ever by spiking it with a VO2 surge in the middle.
Begin with 5 x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep.
By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval.
WO7: THRESHOLD INTERVALS WITH VOX SPIKE SHORT
Duration: 30 minutes
Designed to help improve your Lactate Threshold speed faster than ever by spiking it with a VO2 surge in the middle.
Begin with 3x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep.
By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval.
Coach’s Tip: Zwift Academy Run was developed with structure in mind. For best results, complete the workouts in order.
This training program was designed by coach Terrance Mahon. His coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.
For many runners, the main goal in finishing the Run Academy is to be selected to join the ZA Run team. Are you up for it? To be eligible for team selection, you must complete all eight workouts and the Baseline and Finish Line run events.
*Baseline and Finish Line run events require a heart rate monitor and cadence sensor to be considered. Everything you need to know about being selected for the 2022 ZA Run Team can be found here: https://www.zwift.com/academy-zarun-run-pro-contender-requirementsOpens a new window
WO7: THRESHOLD INTERVALS WITH VOX SPIKE LONG
Duration: 60 minutes
This workout helps improve your Lactate Threshold speed faster than ever by spiking it with a VO2 surge in the middle.
Begin with 5 x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep.
By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval.
WO7: THRESHOLD INTERVALS WITH VOX SPIKE SHORT
Duration: 30 minutes
Designed to help improve your Lactate Threshold speed faster than ever by spiking it with a VO2 surge in the middle.
Begin with 3x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep.
By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval.
Coach’s Tip: Zwift Academy Run was developed with structure in mind. For best results, complete the workouts in order.
This training program was designed by coach Terrance Mahon. His coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.
For many runners, the main goal in finishing the Run Academy is to be selected to join the ZA Run team. Are you up for it? To be eligible for team selection, you must complete all eight workouts and the Baseline and Finish Line run events.
*Baseline and Finish Line run events require a heart rate monitor and cadence sensor to be considered. Everything you need to know about being selected for the 2022 ZA Run Team can be found here: https://www.zwift.com/academy-zarun-run-pro-contender-requirementsOpens a new window
Erste Schritte für Rennen mit Punktzahlbewertung
Du musst ein paar Fahrten abschließen, um an deinem ersten Rennen mit Punktzahlbewertung teilzunehmen. Wenn uns mehr Informationen zur Verfügung stehen, können wir dir die Gruppe vorschlagen, die sich am besten für einen Wettkampf mit dir eignet.