Easier version
short
Harder version
long
IntervalsRPE 7.3Hard★★★★☆
MIXED EFFORT INTERVAL PATTERN
Example workout demonstrating the new interval structure with recovery periods as separate intervals. Features a pattern of RPE 7 work, RPE 8 work, followed by recovery.
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: Demonstrate new workout structure allowing flexible interval patterns with separate recovery intervals.
Workout Overview
Duration
1h 0m
Distance
8km
Intensity
7.3/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
intervalsmixed-effortnew-structuretempovo2maxpattern
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Easy paced warmup to prepare for intervals”
Segment 1 of 17
17% of workout
Moderate Hard Work
Training ZoneTempo
Effort Level
7/10
Duration4m
“Comfortably hard effort, sustainable for the duration”
Segment 2 of 17
4% of workout
Hard Work
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Hard effort, demanding but controlled”
Segment 3 of 17
3% of workout
Active Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Very easy recovery to prepare for next set”
Segment 4 of 17
6% of workout
Moderate Hard Work
Training ZoneTempo
Effort Level
7/10
Duration4m
“Comfortably hard effort, sustainable for the duration”
Segment 5 of 17
4% of workout
Hard Work
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Hard effort, demanding but controlled”
Segment 6 of 17
3% of workout
Active Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Very easy recovery to prepare for next set”
Segment 7 of 17
6% of workout
Moderate Hard Work
Training ZoneTempo
Effort Level
7/10
Duration4m
“Comfortably hard effort, sustainable for the duration”
Segment 8 of 17
4% of workout
Hard Work
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Hard effort, demanding but controlled”
Segment 9 of 17
3% of workout
Active Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Very easy recovery to prepare for next set”
Segment 10 of 17
6% of workout
Moderate Hard Work
Training ZoneTempo
Effort Level
7/10
Duration4m
“Comfortably hard effort, sustainable for the duration”
Segment 11 of 17
4% of workout
Hard Work
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Hard effort, demanding but controlled”
Segment 12 of 17
3% of workout
Active Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Very easy recovery to prepare for next set”
Segment 13 of 17
6% of workout
Moderate Hard Work
Training ZoneTempo
Effort Level
7/10
Duration4m
“Comfortably hard effort, sustainable for the duration”
Segment 14 of 17
4% of workout
Hard Work
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Hard effort, demanding but controlled”
Segment 15 of 17
3% of workout
Active Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Very easy recovery to prepare for next set”
Segment 16 of 17
6% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration15m
“Thorough cooldown to aid recovery”
Segment 17 of 17
17% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
Training Purpose
Demonstrate new workout structure allowing flexible interval patterns with separate recovery intervals.
Duration
15m
Zone
Easy
Notes
- •Start very easy and gradually build to comfortable effort
- •Include some dynamic stretching
- •Finish feeling loose and ready
2
Mixed Effort Pattern
Structured interval pattern with varying effort levels
RPE 7 → RPE 8 → Recovery Pattern
Repeat 5x: Two work intervals at different intensities followed by recovery
5
×
Duration
4m
Effort Zone
Tempo
“Comfortably hard effort, sustainable for the duration”
Notes
- •Complete all 5 rounds for maximum benefit
- •Maintain consistency across all rounds
- •Use recovery time wisely to prepare for next effort
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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.