Easier version
default
IntervalsRPE 7.1Hard★★★★★
SISYPHUS'S PUNISHMENT ⛰️ (ETERNAL SENTENCE)
The gods are truly angry! Eight 4-minute boulder-pushing climbs that'll forge you into a mythological legend. This is what builds immortal hill strength.
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 elite hill endurance and unbreakable mental fortitude through extended threshold intervals that create legendary climbing power.
Workout Overview
Duration
1h 20m
Distance
11km
Intensity
7.1/10
Target Race
half marathon
Terrain
trail
Difficulty
★★★★★
Tags
hillsthresholdtrailendurancemythologymentalepicimmortal
Export Workout
Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration30m
“Prepare for the full divine punishment that will forge your legend”
Segment 1 of 18
28% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 2 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 3 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 4 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 5 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 6 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 7 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 8 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 9 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 10 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 11 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 12 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 13 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 14 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 15 of 18
3% of workout
4-Minute Immortal Boulder Push
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Extended boulder-pushing endurance - forge your immortal legend!”
Segment 16 of 18
4% of workout
Recovery
Training ZoneRecovery
Effort Level
3/10
Duration3m
“Watch your boulder roll down while contemplating eternal perseverance”
Segment 17 of 18
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration20m
“The gods acknowledge your immortal effort and grant temporary freedom”
Segment 18 of 18
19% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
1:46
Training Purpose
Develop elite hill endurance and unbreakable mental fortitude through extended threshold intervals that create legendary climbing power.
Duration
30m
Zone
Easy
Notes
- •30 minutes easy running to prepare for your immortal sentence
- •10x100m progressive strides to master boulder-pushing technique
- •Extensive dynamic warm-up for legendary endurance preparation
- •Mental fortification for the eternal nature of your punishment
2
The Eternal Boulder Punishment
8 x 4-minute hill climbs with 3-minute recovery descents - your immortal sentence
The Eternal Boulder Punishment Pattern
Repeat 8x: 8 rounds of 4-minute immortal boulder push followed by recovery
Duration
20m
Zone
Easy
Notes
- •Victory jog with the pride of mythological achievement
- •Contemplative walking on your newly gained immortal wisdom
- •Comprehensive stretching of your legend-forged muscles
- •Deep meditation on the transformation through eternal struggle
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More intervals workouts with hard intensity
Similar Intensity
Other hard intensity workouts with different training styles
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.