Just like cycling, working on specific strength in running is a great way to improve your running off the bike, specifically in long distance triathlons.

This session is long in duration as we work around the aerobic threshold, but by altering the gradient of the treadmill, the emphasis changes to also build endurance. Running on gradients has many benefits, among which are improved leg-muscle strength and faster stride rate.

For the shorter version of this session, we go through fewer intervals overall. We recommend this session if you’re just getting into running or if you’re looking for a shorter 30 minute workout.

Long Run: 45min
Short Run: 25min

For WHOOP users — This workout is good to do on a Yellow or Green Recovery day. Although there is added training stress here through the elevation, the pace isn’t too high—only slightly above the aerobic threshold. This makes this session ideal for days where you aren’t fully recovered.

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