Easier version
short
Harder version
long
VO2 MaxRPE 7.8Hard★★★★★
HEART RATE HIJACKER 💔 (DEFAULT VERSION)
The complete criminal mastermind experience! Eight 90-second heart rate heists that'll establish you as the most notorious cardiovascular bandit in the business. This is professional-grade heart hijacking.
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 90-second intervals that maximize heart rate hijacking and aerobic adaptation.
Workout Overview
Duration
1h 0m
Distance
11km
Intensity
7.8/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxintervalstrackhigh intensity3k pacefun
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration20m
“Plan your professional heart rate hijacking operation”
Segment 1 of 18
34% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 2 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 3 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 4 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 5 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 6 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 7 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 8 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 9 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 10 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 11 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 12 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 13 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 14 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 15 of 18
3% of workout
90-Second Heart Rate Heist
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 30s
“Hijack that heart rate like a master criminal!”
Segment 16 of 18
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Professional getaway jog - count your stolen heart beats and plan the next heist”
Segment 17 of 18
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration15m
“Professional escape with your stolen heart beats”
Segment 18 of 18
25% of workout
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Training Purpose
Develop VO2 max through optimal 90-second intervals that maximize heart rate hijacking and aerobic adaptation.
Duration
20m
Zone
Easy
Notes
- •20 minutes easy running to thoroughly case the joint
- •6x100m strides to perfect your criminal getaway speed
- •Dynamic stretching to prepare for professional thievery
- •Mental preparation for eight masterful heart rate heists
2
The Professional Heart Rate Hijacking Operation
8 x 90-second heart rate heists with 90-second getaway jogs
The Professional Heart Rate Hijacking Operation Pattern
Repeat 8x: 8 rounds of 90-second heart rate heist followed by recovery
Notes
- •Eight professionally executed heart rate heists
- •Maintain professional consistency across all intervals
- •Use getaways to stay mentally sharp
- •Establish yourself as the heart hijacking master
Duration
15m
Zone
Easy
Notes
- •Professional escape jog to avoid all detection
- •Let your professionally hijacked heart rate settle
- •Walk and stretch to eliminate all evidence
- •Celebrate your professional heart rate hijacking operation
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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.