Easier version
default
VO2 MaxRPE 7.9Hard★★★★★
CARDIO CRUSHER'S CARNIVAL 🎪 (LONG VERSION)
The ultimate carnival spectacular! Eight 800m rides on the world-famous Cardio Crusher that'll transform your cardiovascular system into a legendary carnival attraction. This epic carnival is for thrill-seekers only!
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 maximum vo2 capacity through extended 800m efforts for legendary carnival-level cardio crushing and elite aerobic entertainment.
Workout Overview
Duration
1h 30m
Distance
17km
Intensity
7.9/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxintervalstrackhigh intensity5k pacefunadvanced
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration30m
“Grand opening ceremony for the legendary cardio crushing carnival”
Segment 1 of 18
28% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 2 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 3 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 4 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 5 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 6 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 7 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 8 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 9 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 10 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 11 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 12 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 13 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 14 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 15 of 18
3% of workout
800m Legendary 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 legendary Cardio Crusher is about to create carnival history!”
Segment 16 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Easy legendary carnival walk - enjoy the premium cotton candy and prepare for the next legendary ride”
Segment 17 of 18
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration25m
“Induction ceremony into the Carnival Cardio Crushing Hall of Fame”
Segment 18 of 18
24% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
1:45
Training Purpose
Develop maximum VO2 capacity through extended 800m efforts for legendary carnival-level cardio crushing and elite aerobic entertainment.
Duration
30m
Zone
Easy
Notes
- •30 minutes ceremonial parade around the legendary carnival
- •10x100m strides to inaugurate all carnival attractions
- •Extensive dynamic preparation for legendary carnival performances
- •Receive your legendary carnival performer's pass for epic cardio crushing
2
The Legendary Cardio Crusher Carnival Spectacular
8 x 800m legendary rides on the world-famous Cardio Crusher with 3-minute carnival breaks
The Legendary Cardio Crusher Carnival Spectacular Pattern
Repeat 8x: 8 rounds of 800m legendary cardio crusher ride followed by recovery
8
×
Duration
800m
Effort Zone
VO2 Max
“Hold on tight - the legendary Cardio Crusher is about to create carnival history!”
Notes
- •Eight legendary rides on the world-famous Cardio Crusher
- •Each ride builds your legendary carnival crushing legacy
- •Use carnival breaks to maintain legendary focus
- •Create legendary carnival cardio crushing history
Duration
25m
Zone
Easy
Notes
- •Legendary hall of fame induction parade
- •Let your legendary carnival-crushed cardio achieve immortal status
- •Walk and stretch through your legendary carnival achievement
- •Take your place in the Cardio Crushing Carnival Hall of Fame
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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.