Easier version
short
Harder version
long
IntervalsRPE 3.7All Out★★★★★
CHEETAH'S CHAOS 🐆 (FULL HUNT)
Channel the explosive power of the world's fastest land animal with this challenging 300m speed session. Get ready to hunt down your speed goals!
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 sustained anaerobic speed and mental toughness through moderate-volume high-intensity intervals.
Workout Overview
Duration
45m
Distance
6km
Intensity
3.7/10
Target Race
800m
Terrain
track
Difficulty
★★★★★
Tags
speedtrackdefault300mcheetahanaerobicpower
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration18m
“Prime your predator muscles for the hunt ahead”
Segment 1 of 14
27% of workout
300m Territory Claim
Training ZoneNeuromuscular
Effort Level
9/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint like the apex predator you are - fast, focused, relentless”
Segment 2 of 14
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Prowl and recover while maintaining your predator mindset”
Segment 3 of 14
8% of workout
300m Territory Claim
Training ZoneNeuromuscular
Effort Level
9/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint like the apex predator you are - fast, focused, relentless”
Segment 4 of 14
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Prowl and recover while maintaining your predator mindset”
Segment 5 of 14
8% of workout
300m Territory Claim
Training ZoneNeuromuscular
Effort Level
9/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint like the apex predator you are - fast, focused, relentless”
Segment 6 of 14
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Prowl and recover while maintaining your predator mindset”
Segment 7 of 14
8% of workout
300m Territory Claim
Training ZoneNeuromuscular
Effort Level
9/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint like the apex predator you are - fast, focused, relentless”
Segment 8 of 14
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Prowl and recover while maintaining your predator mindset”
Segment 9 of 14
8% of workout
300m Territory Claim
Training ZoneNeuromuscular
Effort Level
9/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint like the apex predator you are - fast, focused, relentless”
Segment 10 of 14
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Prowl and recover while maintaining your predator mindset”
Segment 11 of 14
8% of workout
300m Territory Claim
Training ZoneNeuromuscular
Effort Level
9/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint like the apex predator you are - fast, focused, relentless”
Segment 12 of 14
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Prowl and recover while maintaining your predator mindset”
Segment 13 of 14
8% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration12m
“Cool down like the dominant predator you've proven yourself to be”
Segment 14 of 14
18% of workout
0:00
0:15
0:30
0:45
1:00
1:06
Training Purpose
Develop sustained anaerobic speed and mental toughness through moderate-volume high-intensity intervals.
Duration
18m
Zone
Easy
Notes
- •10 minutes easy territorial jog
- •6 minutes dynamic stretching and plyometrics
- •2x200m progressive build-ups to 90% effort
2
Alpha Predator Session
6 x 300m at maximum sustainable speed - dominate your territory
Alpha Predator Session Pattern
Repeat 6x: 6 rounds of 300m territory claim followed by recovery
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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.