IntervalsRPE 3.6All Out★★★★☆

CHEETAH'S CHAOS 🐆 (QUICK HUNT)

Unleash your inner big cat with this fierce 300m speed session. Perfect for when you want to feel like the savanna's fastest predator without the commitment of a full hunt.

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 speed and anaerobic power with manageable volume for speed development beginners.

Workout Overview

Duration

35m

Distance

5km

Intensity

3.6/10

Target Race

800m

Terrain

track

Difficulty

★★★★☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration15m

“Get your predator instincts ready for the hunt”

Segment 1 of 10

30% of workout

300m Savanna Sprint

Training ZoneNeuromuscular

Effort Level

9/10

Duration1m 3s

* Estimated at 3:26/km pace for neuromuscular effort

“Run like you're chasing gazelles across the plains”

Segment 2 of 10

2% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Slow prowl while catching your breath and planning next attack”

Segment 3 of 10

10% of workout

300m Savanna Sprint

Training ZoneNeuromuscular

Effort Level

9/10

Duration1m 3s

* Estimated at 3:26/km pace for neuromuscular effort

“Run like you're chasing gazelles across the plains”

Segment 4 of 10

2% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Slow prowl while catching your breath and planning next attack”

Segment 5 of 10

10% of workout

300m Savanna Sprint

Training ZoneNeuromuscular

Effort Level

9/10

Duration1m 3s

* Estimated at 3:26/km pace for neuromuscular effort

“Run like you're chasing gazelles across the plains”

Segment 6 of 10

2% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Slow prowl while catching your breath and planning next attack”

Segment 7 of 10

10% of workout

300m Savanna Sprint

Training ZoneNeuromuscular

Effort Level

9/10

Duration1m 3s

* Estimated at 3:26/km pace for neuromuscular effort

“Run like you're chasing gazelles across the plains”

Segment 8 of 10

2% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Slow prowl while catching your breath and planning next attack”

Segment 9 of 10

10% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration10m

“Wind down like a satisfied predator after a successful hunt”

Segment 10 of 10

20% of workout

0:00

5:00

10:00

15:00

20:00

25:00

30:00

35:00

40:00

45:00

49:12

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop sustained speed and anaerobic power with manageable volume for speed development beginners.

Stalking Prep

Get your predator instincts ready for the hunt

Effort Level

RPE 3

Light

Duration

15m

Zone

Easy

Notes

•8 minutes easy prowling jog
•5 minutes dynamic stretching and bounds
•2x150m build-ups to 85% effort

Cheetah Sprint Hunt

4 x 300m at maximum sustainable speed - hunt down your prey

Cheetah Sprint Hunt Pattern

Repeat 4x: 4 rounds of 300m savanna sprint followed by recovery

300m Savanna Sprint

RPE 9

Maximum

Duration

300m

Effort Zone

Neuromuscular

“Run like you're chasing gazelles across the plains”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Slow prowl while catching your breath and planning next attack”

Post-Hunt Recovery

Wind down like a satisfied predator after a successful hunt

Effort Level

RPE 2

Easy

Duration

10m

Zone

Recovery

Notes

•Easy trotting back to the den
•Walking and deep breathing
•Gentle stretching and grooming

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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.