Easier version
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VO2 MaxRPE 7.9Hard★★★★★
OXYGEN THIEF'S PARADISE 💨 (LONG VERSION)
The ultimate oxygen crime spree! Seven 3-minute heists that'll make you the most feared O2 bandit in the galaxy. This epic session is for hardened criminals only - massive VO2 gains guaranteed.
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 through extended high-intensity efforts for advanced athletes seeking elite aerobic power.
Workout Overview
Duration
1h 15m
Distance
14km
Intensity
7.9/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
vo2maxintervalstrackhigh intensitythresholdfunadvanced
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration25m
“Scout out your target and prepare for the perfect oxygen heist”
Segment 1 of 16
30% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 2 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 3 of 16
3% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 4 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 5 of 16
3% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 6 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 7 of 16
3% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 8 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 9 of 16
3% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 10 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 11 of 16
3% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 12 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 13 of 16
3% of workout
3-Minute Oxygen Theft
Training ZoneVO2 Max
Effort Level
8/10
Duration3m
“Steal oxygen like your life depends on it - controlled but ruthless!”
Segment 14 of 16
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration2m 30s
“Easy jog getaway - count your stolen oxygen and prepare for the next heist”
Segment 15 of 16
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration20m
“Escape the scene and cover your tracks”
Segment 16 of 16
24% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:23
Training Purpose
Develop maximum VO2 capacity through extended high-intensity efforts for advanced athletes seeking elite aerobic power.
Duration
25m
Zone
Easy
Notes
- •25 minutes easy running to case the entire operation
- •8x100m strides to perfect your getaway speed
- •Extended dynamic stretching for the long job
- •Mental preparation for seven oxygen heists
2
The Great Oxygen Crime Spree
7 x 3-minute oxygen theft missions with 2:30 recovery between crimes
The Great Oxygen Crime Spree Pattern
Repeat 7x: 7 rounds of 3-minute oxygen theft followed by recovery
Notes
- •Seven oxygen heists - you're going for the record!
- •Maintain consistent effort across all intervals
- •Use recovery to stay focused and composed
- •Final intervals separate the amateurs from the pros
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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.