IntervalsRPE 6.6Hard★★★★★

SISYPHUS'S PUNISHMENT ⛰️ (CLASSIC SENTENCE)

The full mythological experience! Six 3-minute boulder-pushing climbs that'll teach you the true meaning of perseverance. What doesn't kill you makes you a legend.

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: Build substantial hill endurance and mental toughness through classic threshold hill intervals that develop both physical and psychological strength.

Workout Overview

Duration

1h 5m

Distance

9km

Intensity

6.6/10

Target Race

10K

Terrain

trail

Difficulty

★★★★★

Export Workout

WARMUP

Training ZoneEasy

Effort Level

3/10

Duration25m

“Prepare body and soul for your classic mythological punishment”

Segment 1 of 14

33% of workout

3-Minute Eternal Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration3m

“Sustained boulder-pushing power - embrace the eternal struggle!”

Segment 2 of 14

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Watch your boulder roll back down as you prepare for the next push”

Segment 3 of 14

4% of workout

3-Minute Eternal Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration3m

“Sustained boulder-pushing power - embrace the eternal struggle!”

Segment 4 of 14

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Watch your boulder roll back down as you prepare for the next push”

Segment 5 of 14

4% of workout

3-Minute Eternal Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration3m

“Sustained boulder-pushing power - embrace the eternal struggle!”

Segment 6 of 14

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Watch your boulder roll back down as you prepare for the next push”

Segment 7 of 14

4% of workout

3-Minute Eternal Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration3m

“Sustained boulder-pushing power - embrace the eternal struggle!”

Segment 8 of 14

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Watch your boulder roll back down as you prepare for the next push”

Segment 9 of 14

4% of workout

3-Minute Eternal Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration3m

“Sustained boulder-pushing power - embrace the eternal struggle!”

Segment 10 of 14

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Watch your boulder roll back down as you prepare for the next push”

Segment 11 of 14

4% of workout

3-Minute Eternal Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration3m

“Sustained boulder-pushing power - embrace the eternal struggle!”

Segment 12 of 14

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Watch your boulder roll back down as you prepare for the next push”

Segment 13 of 14

4% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration15m

“The gods temporarily suspend your sentence for recovery”

Segment 14 of 14

20% of workout

0:00

0:15

0:30

0:45

1:00

1:15

1:16

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Build substantial hill endurance and mental toughness through classic threshold hill intervals that develop both physical and psychological strength.

Preparation for Eternal Labor

Prepare body and soul for your classic mythological punishment

Effort Level

RPE 3

Light

Duration

25m

Zone

Easy

Notes

•25 minutes easy running to contemplate your impending fate
•8x100m building strides to perfect your boulder technique
•Dynamic preparation with shoulder and core activation
•Mental preparation for the repetitive nature of your sentence

The Classic Boulder Punishment

6 x 3-minute hill climbs with 3-minute recovery descents - your eternal sentence

The Classic Boulder Punishment Pattern

Repeat 6x: 6 rounds of 3-minute eternal boulder push followed by recovery

3-Minute Eternal Boulder Push

RPE 7

Very Hard

Duration

Effort Zone

Threshold

“Sustained boulder-pushing power - embrace the eternal struggle!”

Recovery

RPE 3

Light

Duration

Effort Zone

Recovery

“Watch your boulder roll back down as you prepare for the next push”

Brief Divine Mercy

The gods temporarily suspend your sentence for recovery

Effort Level

RPE 2

Easy

Duration

15m

Zone

Easy

Notes

•Easy jog with the wisdom of mythological experience
•Contemplative walking on the lessons of persistence
•Thorough stretching of your legendary boulder-pushing physique
•Meditation on the strength gained through eternal struggle

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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.