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VO2 MaxRPE 10Hard★★★★★

ALTITUDE SIMULATOR (SHORT)

10x600m with minimal recovery creates oxygen debt

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: Incomplete recovery simulates altitude stress

Workout Overview

Duration
40m
Distance
9km
Intensity
10/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxshort recovery600m

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 23
23% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 2 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 4 of 23
4% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 5 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 6 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 7 of 23
4% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 8 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 10 of 23
4% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 11 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 12 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 13 of 23
4% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 14 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 16 of 23
4% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 17 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 18 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 19 of 23
4% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 23
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 23
2% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 23
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 23 of 23
15% of workout
0:00
0:15
0:30
0:45
1:00
1:05

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Incomplete recovery simulates altitude stress

1

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level
RPE 3
Light
Duration
15m
Zone
Easy
Notes
  • •Start with 10-12 minutes easy running
  • •Include dynamic drills (leg swings, high knees, butt kicks)
  • •Finish with 4-6x100m strides at gradually increasing pace
  • •Take time to feel loose and ready
2

Altitude Simulator

10x600m with minimal recovery creates oxygen debt

Altitude Simulator
Repeat 7x: 10x600m with minimal recovery creates oxygen debt
7
×
1
600m 5K pace
RPE 8
Extremely Hard
Duration
600m
Effort Zone
VO2 Max

“5K pace effort”

2
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

3
600m 5K pace
RPE 8
Extremely Hard
Duration
600m
Effort Zone
VO2 Max

“5K pace effort”

Notes
  • •Focus on maintaining consistent effort
  • •Use recovery periods wisely
  • •Stay mentally engaged throughout
3

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level
RPE 2
Easy
Duration
10m
Zone
Easy
Notes
  • •Start very easy, gradually slow down
  • •Focus on deep, relaxed breathing
  • •Prepare for stretching and foam rolling
  • •Hydrate and refuel within 30 minutes

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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.