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IntervalsRPE 3.4All Out★★★★☆
LIGHTNING MCQUEEN'S MADNESS ⚡🏁 (ROOKIE RACE)
Ka-chiga! Get ready to race like a champion with these 150m speed intervals. Perfect for rookies looking to feel the thrill of Radiator Springs speed!
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 acceleration and speed endurance through moderate-distance intervals, bridging the gap between pure sprints and longer speed work.
Workout Overview
Duration
45m
Distance
5km
Intensity
3.4/10
Target Race
200m
Terrain
track
Difficulty
★★★★☆
Tags
speedtrackshort150mlightning-mcqueenracingacceleration
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration18m
“Get your engine warmed up for some serious racing”
Segment 1 of 14
30% of workout
150m Race Track Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Race like you're going for the Piston Cup”
Segment 2 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m 30s
“Pit stop recovery while planning your next move”
Segment 3 of 14
7% of workout
150m Race Track Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Race like you're going for the Piston Cup”
Segment 4 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m 30s
“Pit stop recovery while planning your next move”
Segment 5 of 14
7% of workout
150m Race Track Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Race like you're going for the Piston Cup”
Segment 6 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m 30s
“Pit stop recovery while planning your next move”
Segment 7 of 14
7% of workout
150m Race Track Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Race like you're going for the Piston Cup”
Segment 8 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m 30s
“Pit stop recovery while planning your next move”
Segment 9 of 14
7% of workout
150m Race Track Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Race like you're going for the Piston Cup”
Segment 10 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m 30s
“Pit stop recovery while planning your next move”
Segment 11 of 14
7% of workout
150m Race Track Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration32s
* Estimated at 3:26/km pace for neuromuscular effort
“Race like you're going for the Piston Cup”
Segment 12 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m 30s
“Pit stop recovery while planning your next move”
Segment 13 of 14
7% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration12m
“Cool down like you just won your first race”
Segment 14 of 14
20% of workout
0:00
0:15
0:30
0:45
1:00
1:00
Training Purpose
Develop acceleration and speed endurance through moderate-distance intervals, bridging the gap between pure sprints and longer speed work.
Duration
18m
Zone
Easy
Notes
- •10 minutes easy cruising around Radiator Springs
- •8 minutes dynamic stretching and racing preparations
- •2x120m acceleration practice runs
2
Piston Cup Qualifier
6 x 150m at race pace - show them your speed, Ka-chiga!
Piston Cup Qualifier Pattern
Repeat 6x: 6 rounds of 150m race track sprint 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.