Roller Coaster | Long
Get ready to switch gears with this aerobic workout focusing on constant elevation changes. These 2 x 10 minute intervals alternate between 1 minute at 3% (your current marathon effort) and 2 minutes at 6%, which equates to your current LT effort (Lactate threshold).

What is Lactate Threshold? Also known as tempo effort, this is ideally your hour effort pace. After a short rest, you do it all over again to finish the session. This workout is great when you’re tight on time and want a solid aerobic run without going to the well.

Workout Length: 45 minutes


Roller Coaster | Short
This aerobic hill workout featuring constant elevation change teaches the art of switching gears. You’ll begin the workout at a steady race effort. This should feel fast and floaty without too much strain. These 2 x 7 minute intervals alternate between 1 minute at 3% (your current marathon effort) and 1 minute at 6%, which equates to your current LT effort (Lactate threshold).

What is Lactate Threshold? Also known as Tempo effort, this is ideally your hour effort pace. Once you hit your LT effort, you will step back down to marathon effort and repeat the alternating incline pattern of 3% and 6% for 7 minutes. After a short rest, you do it all over again to finish the session. This workout is great when you’re tight on time and want a solid aerobic run without going to the well.

Workout Length: 30 minutes


Late join is OFF for these events, but you can access the workouts on-demand in the ZA Run 2023 folder from the workout library.