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short
Harder version
long
VO2 MaxRPE 7.8Hard★★★★★
CARDIAC CHAOS CHAMPIONSHIP 💓 (DEFAULT VERSION)
The full championship experience! Six 2.5-minute rounds of pure cardiac mayhem that'll crown you the undisputed champion of heart-pounding chaos. This is the gold standard for VO2 max chaos creation.
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 2.5-minute intervals that maximize cardiac output and aerobic power development.
Workout Overview
Duration
1h 0m
Distance
12km
Intensity
7.8/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxintervalstrackhigh intensity5k pacefun
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration20m
“Get your heart ready for the championship chaos”
Segment 1 of 14
32% of workout
2.5-Minute Chaos Round
Training ZoneVO2 Max
Effort Level
9/10
Duration2m 30s
“All-out cardiac chaos - let your heart go wild!”
Segment 2 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Corner break - easy jog while your heart coach gives advice”
Segment 3 of 14
3% of workout
2.5-Minute Chaos Round
Training ZoneVO2 Max
Effort Level
9/10
Duration2m 30s
“All-out cardiac chaos - let your heart go wild!”
Segment 4 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Corner break - easy jog while your heart coach gives advice”
Segment 5 of 14
3% of workout
2.5-Minute Chaos Round
Training ZoneVO2 Max
Effort Level
9/10
Duration2m 30s
“All-out cardiac chaos - let your heart go wild!”
Segment 6 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Corner break - easy jog while your heart coach gives advice”
Segment 7 of 14
3% of workout
2.5-Minute Chaos Round
Training ZoneVO2 Max
Effort Level
9/10
Duration2m 30s
“All-out cardiac chaos - let your heart go wild!”
Segment 8 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Corner break - easy jog while your heart coach gives advice”
Segment 9 of 14
3% of workout
2.5-Minute Chaos Round
Training ZoneVO2 Max
Effort Level
9/10
Duration2m 30s
“All-out cardiac chaos - let your heart go wild!”
Segment 10 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Corner break - easy jog while your heart coach gives advice”
Segment 11 of 14
3% of workout
2.5-Minute Chaos Round
Training ZoneVO2 Max
Effort Level
9/10
Duration2m 30s
“All-out cardiac chaos - let your heart go wild!”
Segment 12 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m
“Corner break - easy jog while your heart coach gives advice”
Segment 13 of 14
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration15m
“Celebrate your cardiac chaos championship victory”
Segment 14 of 14
24% of workout
0:00
0:15
0:30
0:45
1:00
1:02
Training Purpose
Develop VO2 max through optimal 2.5-minute intervals that maximize cardiac output and aerobic power development.
Duration
20m
Zone
Easy
Notes
- •20 minutes easy running to warm the heart chambers
- •6x100m strides to rev up the cardiac engine
- •Dynamic stretching in the championship arena
- •Mental preparation for six rounds of cardiac chaos
2
The Cardiac Chaos Championship
6 x 2.5-minute championship rounds with 2-minute corner breaks
The Cardiac Chaos Championship Pattern
Repeat 6x: 6 rounds of 2.5-minute chaos round followed by recovery
Notes
- •Six championship rounds of cardiac chaos
- •Pace yourself for the full championship
- •Use recovery to stay mentally sharp
- •Build confidence with each completed round
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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.