This session has you building top end speed, with some fast 400m reps sandwiched between endurance-based 400m reps. These faster paced runs are great for boosting neuromuscular coordination and mechanics.

You should expect these sessions to have positive downstream effects related to improved movement economy, critical for building your Ironman race pace.

For the shorter version of this session, we go through two rounds of the fast and endurance-based 400m reps.

Long Run: 40min
Short Run: 23min

For WHOOP users – This workout is best done on a Green Recovery day. The faster pace of this session will challenge your physiology and result in a higher 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