VO2 MaxRPE 7.4Hard★★★★☆

CARDIO CRUSHER'S CARNIVAL 🎪 (SHORT VERSION)

Step right up to the most thrilling carnival on earth! Four 800m rides on the Cardio Crusher that'll spin your cardiovascular system until it screams for mercy. Short but spectacular - perfect for busy carnival-goers!

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 intense 800m efforts that create carnival-level cardio crushing with reduced volume for time efficiency.

Workout Overview

Duration

50m

Distance

9km

Intensity

7.4/10

Target Race

Terrain

track

Difficulty

★★★★☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration20m

“Enter the carnival grounds and prepare for the cardio crushing rides”

Segment 1 of 10

36% 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 10

6% 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 10

5% 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 10

6% 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 10

5% 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 10

6% 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 10

5% 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 10

6% 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 10

5% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration10m

“Exit the carnival with your newly crushed and improved cardio”

Segment 10 of 10

18% of workout

0:00

5:00

10:00

15:00

20:00

25:00

30:00

35:00

40:00

45:00

50:00

55:00

55:08

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop VO2 max through intense 800m efforts that create carnival-level cardio crushing with reduced volume for time efficiency.

Carnival Entry Parade

Enter the carnival grounds and prepare for the cardio crushing rides

Effort Level

RPE 3

Light

Duration

20m

Zone

Easy

Notes

•20 minutes easy parade around the carnival grounds
•6x100m strides to test the carnival rides
•Dynamic stretching at the carnival preparation area
•Get your carnival ticket ready for cardio crushing

The Cardio Crusher Rides

4 x 800m rides on the Cardio Crusher with 3-minute carnival breaks

The Cardio Crusher Rides Pattern

Repeat 4x: 4 rounds of 800m cardio crusher ride followed by recovery

800m Cardio Crusher Ride

RPE 9

Maximum

Duration

800m

Effort Zone

VO2 Max

“Hold on tight - the Cardio Crusher is about to spin you silly!”

Recovery

RPE 3

Light

Duration

Effort Zone

Recovery

“Easy carnival walk - get some cotton candy and prepare for the next ride”

Notes

•Four thrilling rides on the Cardio Crusher
•Each ride crushes your cardio a little more
•Use carnival breaks to recover and get excited
•Leave the carnival with crushed but stronger cardio

Carnival Exit Parade

Exit the carnival with your newly crushed and improved cardio

Effort Level

RPE 2

Easy

Duration

10m

Zone

Easy

Notes

•Easy parade out of the carnival grounds
•Let your carnival-crushed cardio settle
•Walk and stretch past the carnival games
•Take home your cardio crushing carnival prizes

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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.