VO2 MaxRPE 7.5Hard★★★★★

LUNG BUSTER'S DELIGHT 🫁 (DEFAULT VERSION)

The full lung-busting experience! Four 4-minute courses of respiratory torture that'll turn your lungs into aerobic powerhouses. This is the perfect recipe for developing serious VO2 max capacity.

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 and lactate threshold through optimal 4-minute efforts that stress both aerobic and anaerobic systems.

Workout Overview

Duration

1h 5m

Distance

12km

Intensity

7.5/10

Target Race

Terrain

track

Difficulty

★★★★★

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration20m

“Prime those lungs for the feast of pain ahead”

Segment 1 of 10

32% of workout

4-Minute Lung Buster

Training ZoneVO2 Max

Effort Level

8/10

Duration4m

“Sustained lung-busting effort that builds and maintains pressure!”

Segment 2 of 10

6% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Easy jog recovery - let those lungs catch their breath before the next course”

Segment 3 of 10

5% of workout

4-Minute Lung Buster

Training ZoneVO2 Max

Effort Level

8/10

Duration4m

“Sustained lung-busting effort that builds and maintains pressure!”

Segment 4 of 10

6% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Easy jog recovery - let those lungs catch their breath before the next course”

Segment 5 of 10

5% of workout

4-Minute Lung Buster

Training ZoneVO2 Max

Effort Level

8/10

Duration4m

“Sustained lung-busting effort that builds and maintains pressure!”

Segment 6 of 10

6% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Easy jog recovery - let those lungs catch their breath before the next course”

Segment 7 of 10

5% of workout

4-Minute Lung Buster

Training ZoneVO2 Max

Effort Level

8/10

Duration4m

“Sustained lung-busting effort that builds and maintains pressure!”

Segment 8 of 10

6% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Easy jog recovery - let those lungs catch their breath before the next course”

Segment 9 of 10

5% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration15m

“Let those well-worked lungs recover in style”

Segment 10 of 10

24% of workout

0:00

0:15

0:30

0:45

1:00

1:03

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop VO2 max and lactate threshold through optimal 4-minute efforts that stress both aerobic and anaerobic systems.

Lung Preparation Ritual

Prime those lungs for the feast of pain ahead

Effort Level

RPE 3

Light

Duration

20m

Zone

Easy

Notes

•20 minutes easy running to wake up the lungs
•6x100m strides to test lung capacity
•Deep breathing exercises and visualization
•Prepare mentally for four lung-busting courses

The Lung-Busting Banquet

4 x 4-minute lung-busting delights with 3-minute recovery feast breaks

The Lung-Busting Banquet Pattern

Repeat 4x: 4 rounds of 4-minute lung buster followed by recovery

4-Minute Lung Buster

RPE 8

Extremely Hard

Duration

Effort Zone

VO2 Max

“Sustained lung-busting effort that builds and maintains pressure!”

Recovery

RPE 3

Light

Duration

Effort Zone

Recovery

“Easy jog recovery - let those lungs catch their breath before the next course”

Notes

•Four courses of lung-busting delight
•Consistency across all intervals is crucial
•Use recovery to prepare lungs for next effort
•Build confidence with each completed interval

Lung Recovery Lounge

Let those well-worked lungs recover in style

Effort Level

RPE 2

Easy

Duration

15m

Zone

Easy

Notes

•Easy jog to normalize breathing patterns
•Focus on deep, relaxing breaths
•Walk and stretch those worked muscles
•Celebrate your expanded lung capacity

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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.