Easier version
short
Harder version
long
VO2 MaxRPE 7.7Hard★★★★★
CARDIO CRUSHER'S CARNIVAL 🎪 (DEFAULT VERSION)
The full carnival experience! Six 800m rides on the legendary Cardio Crusher that'll spin, twist, and transform your cardiovascular system into a prize-winning powerhouse. This is the classic carnival adventure!
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 800m efforts that provide the perfect carnival balance of cardio crushing and aerobic adaptation.
Workout Overview
Duration
1h 10m
Distance
13km
Intensity
7.7/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxintervalstrackhigh intensity5k pacefun
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration25m
“Enter the grand carnival grounds for the full cardio crushing experience”
Segment 1 of 14
30% of workout
800m Cardio Crusher Ride
Training ZoneVO2 Max
Effort Level
9/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“Hold on tight - the Cardio Crusher is about to spin you silly!”
Segment 2 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy carnival walk - get some cotton candy and prepare for the next ride”
Segment 3 of 14
4% of workout
800m Cardio Crusher Ride
Training ZoneVO2 Max
Effort Level
9/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“Hold on tight - the Cardio Crusher is about to spin you silly!”
Segment 4 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy carnival walk - get some cotton candy and prepare for the next ride”
Segment 5 of 14
4% of workout
800m Cardio Crusher Ride
Training ZoneVO2 Max
Effort Level
9/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“Hold on tight - the Cardio Crusher is about to spin you silly!”
Segment 6 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy carnival walk - get some cotton candy and prepare for the next ride”
Segment 7 of 14
4% of workout
800m Cardio Crusher Ride
Training ZoneVO2 Max
Effort Level
9/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“Hold on tight - the Cardio Crusher is about to spin you silly!”
Segment 8 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy carnival walk - get some cotton candy and prepare for the next ride”
Segment 9 of 14
4% of workout
800m Cardio Crusher Ride
Training ZoneVO2 Max
Effort Level
9/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“Hold on tight - the Cardio Crusher is about to spin you silly!”
Segment 10 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy carnival walk - get some cotton candy and prepare for the next ride”
Segment 11 of 14
4% of workout
800m Cardio Crusher Ride
Training ZoneVO2 Max
Effort Level
9/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“Hold on tight - the Cardio Crusher is about to spin you silly!”
Segment 12 of 14
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy carnival walk - get some cotton candy and prepare for the next ride”
Segment 13 of 14
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration20m
“Exit as a carnival champion with your trophy cardio system”
Segment 14 of 14
24% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:22
Training Purpose
Develop VO2 max through optimal 800m efforts that provide the perfect carnival balance of cardio crushing and aerobic adaptation.
Duration
25m
Zone
Easy
Notes
- •25 minutes grand parade around the full carnival grounds
- •8x100m strides to test all the carnival rides
- •Extended dynamic preparation at the carnival midway
- •Get your all-day carnival pass ready for epic cardio crushing
2
The Full Cardio Crusher Carnival Experience
6 x 800m rides on the Cardio Crusher with 3-minute carnival breaks
The Full Cardio Crusher Carnival Experience Pattern
Repeat 6x: 6 rounds of 800m cardio crusher ride followed by recovery
Notes
- •Six thrilling rides on the legendary Cardio Crusher
- •Each ride builds your carnival crushing experience
- •Use carnival breaks to enjoy the full experience
- •Leave as a certified carnival cardio crushing champion
Duration
20m
Zone
Easy
Notes
- •Champion's parade out of the carnival grounds
- •Let your champion carnival-crushed cardio settle
- •Walk and stretch past all the carnival attractions
- •Carry home your cardio crushing carnival championship trophy
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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.