VO2 MaxRPE 7.7Hard★★★★★

LUNG BUSTER'S DELIGHT 🫁 (LONG VERSION)

The ultimate lung-busting marathon! Five 4-minute courses of pure respiratory destruction that'll transform your lungs into aerobic monsters. This epic feast is for serious lung-busting enthusiasts only.

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 maximum vo2 capacity and lactate threshold through extended 4-minute efforts for advanced aerobic development.

Workout Overview

Duration

1h 20m

Distance

15km

Intensity

7.7/10

Target Race

Terrain

track

Difficulty

★★★★★

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration25m

“Prime those lungs for the epic feast of pain ahead”

Segment 1 of 12

31% 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 12

5% 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 12

4% 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 12

5% 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 12

4% 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 12

5% 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 12

4% 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 12

5% 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 12

4% of workout

4-Minute Lung Buster

Training ZoneVO2 Max

Effort Level

8/10

Duration4m

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

Segment 10 of 12

5% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

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

Segment 11 of 12

4% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration20m

“Luxurious recovery for your hard-worked lungs”

Segment 12 of 12

25% of workout

0:00

0:15

0:30

0:45

1:00

1:15

1:20

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop maximum VO2 capacity and lactate threshold through extended 4-minute efforts for advanced aerobic development.

Lung Preparation Ritual

Prime those lungs for the epic feast of pain ahead

Effort Level

RPE 3

Light

Duration

25m

Zone

Easy

Notes

•25 minutes easy running to fully wake up the lungs
•8x100m strides to test maximum lung capacity
•Extended breathing exercises and meditation
•Mental preparation for five lung-busting courses

The Epic Lung-Busting Feast

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

The Epic Lung-Busting Feast Pattern

Repeat 5x: 5 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

•Five epic courses of lung-busting delight
•Maintain consistent effort - resist going too hard early
•Use recovery to stay mentally focused
•Final intervals separate the true lung-busters

Lung Recovery Spa

Luxurious recovery for your hard-worked lungs

Effort Level

RPE 2

Easy

Duration

20m

Zone

Easy

Notes

•Extended easy jog to fully normalize breathing
•Deep relaxation breathing exercises
•Walk and stretch with gratitude for your lungs
•Celebrate your epic lung-busting achievement

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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.