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VO2 MaxRPE 7.6Hard★★★★☆
HEART RATE HIJACKER 💔 (SHORT VERSION)
You're about to become a master criminal! Six 90-second heart rate heists that'll steal every beat and leave your cardiovascular system wondering what hit it. Short but criminally effective.
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 short, intense intervals that hijack heart rate responses with reduced volume for busy criminals.
Workout Overview
Duration
45m
Distance
8km
Intensity
7.6/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
vo2maxintervalstrackhigh intensity3k pacefun
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Plan your heart rate hijacking operation”
Segment 1 of 14
35% 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 14
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Getaway jog - count your stolen heart beats and plan the next heist”
Segment 3 of 14
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 14
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Getaway jog - count your stolen heart beats and plan the next heist”
Segment 5 of 14
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 14
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Getaway jog - count your stolen heart beats and plan the next heist”
Segment 7 of 14
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 14
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Getaway jog - count your stolen heart beats and plan the next heist”
Segment 9 of 14
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 14
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Getaway jog - count your stolen heart beats and plan the next heist”
Segment 11 of 14
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 14
3% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration1m 30s
“Getaway jog - count your stolen heart beats and plan the next heist”
Segment 13 of 14
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Escape the scene with your stolen heart beats”
Segment 14 of 14
23% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
43:00
Training Purpose
Develop VO2 max through short, intense intervals that hijack heart rate responses with reduced volume for busy criminals.
Duration
15m
Zone
Easy
Notes
- •15 minutes easy running to case the cardiovascular joint
- •5x100m strides to test your getaway speed
- •Dynamic stretching to limber up for criminal activity
- •Mental preparation for six heart rate heists
2
The Heart Rate Hijacking Spree
6 x 90-second heart rate heists with 90-second getaway jogs
The Heart Rate Hijacking Spree Pattern
Repeat 6x: 6 rounds of 90-second heart rate heist followed by recovery
Notes
- •Six perfectly executed heart rate heists
- •Maintain criminal consistency across all intervals
- •Use getaways to prepare for next heist
- •Leave no heart beat unstolen
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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.