Running at a long-distance pace while fatigued isn’t easy, but the gains you reap are well worth it. It’s also a perfect chance to see how much the middle portion of the workout might fatigue you, as you’ll get the opportunity to pick up speed after you dish out an Ironman pace effort.

This is a great session to hone in on your Ironman pace by building out your efficiency and economy, which are critical for long distance tri success.

In the shorter version of this workout, we finish this session off with the middle 6 minute interval. This is a great option for when your legs are tired or want to make it a brick session by pairing it with a bike workout.

Long Run: 40min
Short Run: 30min

For WHOOP users — This workout is good to do on a Yellow or Green Recovery day. Although there are faster aspects of this session, the total work is manageable. This means you can likely still manage these efforts well, even on days when you’re not 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