VO2 MaxRPE 10Hard★★★★★

AEROBIC APOCALYPSE 🔥 (DEFAULT VERSION)

The full end-times experience! Four 1000m rounds of apocalyptic aerobic chaos that'll completely destroy and rebuild your cardiovascular system. This is the classic apocalypse survival workout.

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop vo2 max through optimal 1000m efforts that create maximum aerobic stress and adaptation through apocalyptic training.

Workout Overview

Duration

1h 10m

Distance

13km

Intensity

10/10

Target Race

Terrain

track

Difficulty

★★★★★

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration25m

“Prepare for the complete aerobic end times ahead”

Segment 1 of 10

41% of workout

1000m Apocalyptic Round

Training ZoneVO2 Max

Effort Level

8/10

Duration4m 6s

* Estimated at 4:00/km pace for vo2 max effort

“Survive the aerobic apocalypse with maximum effort!”

Segment 2 of 10

7% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration0s

“Easy jog/walk through the post-apocalyptic wasteland”

Segment 3 of 10

0% of workout

1000m Apocalyptic Round

Training ZoneVO2 Max

Effort Level

8/10

Duration4m 6s

* Estimated at 4:00/km pace for vo2 max effort

“Survive the aerobic apocalypse with maximum effort!”

Segment 4 of 10

7% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration0s

“Easy jog/walk through the post-apocalyptic wasteland”

Segment 5 of 10

0% of workout

1000m Apocalyptic Round

Training ZoneVO2 Max

Effort Level

8/10

Duration4m 6s

* Estimated at 4:00/km pace for vo2 max effort

“Survive the aerobic apocalypse with maximum effort!”

Segment 6 of 10

7% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration0s

“Easy jog/walk through the post-apocalyptic wasteland”

Segment 7 of 10

0% of workout

1000m Apocalyptic Round

Training ZoneVO2 Max

Effort Level

8/10

Duration4m 6s

* Estimated at 4:00/km pace for vo2 max effort

“Survive the aerobic apocalypse with maximum effort!”

Segment 8 of 10

7% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration0s

“Easy jog/walk through the post-apocalyptic wasteland”

Segment 9 of 10

0% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration20m

“Begin rebuilding in the new aerobic world”

Segment 10 of 10

33% of workout

0:00

0:15

0:30

0:45

1:00

1:01

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop VO2 max through optimal 1000m efforts that create maximum aerobic stress and adaptation through apocalyptic training.

Pre-Apocalypse Preparation

Prepare for the complete aerobic end times ahead

Effort Level

RPE 3

Light

Duration

25m

Zone

Easy

Notes

•25 minutes easy running in the calm before the storm
•8x100m strides to perfect your survival techniques
•Extended dynamic preparation for apocalypse survival
•Mental preparation for complete aerobic destruction

The Complete Aerobic Apocalypse

4 x 1000m apocalyptic rounds with 400m recovery walks through the wasteland

The Complete Aerobic Apocalypse Pattern

Repeat 4x: 4 rounds of 1000m apocalyptic round followed by recovery

1000m Apocalyptic Round

RPE 8

Extremely Hard

Duration

1km

Effort Zone

VO2 Max

“Survive the aerobic apocalypse with maximum effort!”

Recovery

RPE 3

Light

Duration

Effort Zone

Recovery

“Easy jog/walk through the post-apocalyptic wasteland”

Notes

•Four rounds of complete aerobic apocalypse survival
•Consistent survival pacing across all rounds
•Use recovery to stay mentally strong
•Emerge as an aerobic apocalypse survivor

Post-Apocalypse Reconstruction

Begin rebuilding in the new aerobic world

Effort Level

RPE 2

Easy

Duration

20m

Zone

Easy

Notes

•Easy jog through the rebuilt aerobic landscape
•Let your survivor breathing normalize completely
•Walk and stretch in your new stronger world
•Celebrate surviving the complete aerobic apocalypse

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.