IntervalsRPE 6.1Hard★★★★☆

SISYPHUS'S PUNISHMENT ⛰️ (MERCIFUL SENTENCE)

The gods have been kind! Only four 2-minute boulder-pushing sessions up the mountain. Perfect for building hill endurance without the eternal suffering part.

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 hill-specific threshold power and mental resilience through longer hill intervals that teach pacing and sustained climbing effort.

Workout Overview

Duration

50m

Distance

7km

Intensity

6.1/10

Target Race

10K

Terrain

trail

Difficulty

★★★★☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration20m

“Prepare for your mythological mountain sentence with dignity”

Segment 1 of 10

40% of workout

2-Minute Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration2m

“Steady boulder-pushing effort - embrace your mythological fate!”

Segment 2 of 10

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Walk down like you're watching your boulder roll back down”

Segment 3 of 10

6% of workout

2-Minute Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration2m

“Steady boulder-pushing effort - embrace your mythological fate!”

Segment 4 of 10

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Walk down like you're watching your boulder roll back down”

Segment 5 of 10

6% of workout

2-Minute Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration2m

“Steady boulder-pushing effort - embrace your mythological fate!”

Segment 6 of 10

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Walk down like you're watching your boulder roll back down”

Segment 7 of 10

6% of workout

2-Minute Boulder Push

Training ZoneThreshold

Effort Level

7/10

Duration2m

“Steady boulder-pushing effort - embrace your mythological fate!”

Segment 8 of 10

4% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration3m

“Walk down like you're watching your boulder roll back down”

Segment 9 of 10

6% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration10m

“The gods grant you a brief reprieve from your eternal sentence”

Segment 10 of 10

20% of workout

0:00

5:00

10:00

15:00

20:00

25:00

30:00

35:00

40:00

45:00

50:00

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop hill-specific threshold power and mental resilience through longer hill intervals that teach pacing and sustained climbing effort.

Pre-Punishment Preparation

Prepare for your mythological mountain sentence with dignity

Effort Level

RPE 3

Light

Duration

20m

Zone

Easy

Notes

•20 minutes easy running to mentally prepare for your sentence
•6x100m strides to practice your boulder-pushing form
•Dynamic warm-up with shoulder rolls for boulder preparation
•Accept your fate with the stoicism of a Greek hero

The Merciful Boulder Sessions

4 x 2-minute hill climbs with 3-minute recovery descents - the gods show mercy

The Merciful Boulder Sessions Pattern

Repeat 4x: 4 rounds of 2-minute boulder push followed by recovery

2-Minute Boulder Push

RPE 7

Very Hard

Duration

Effort Zone

Threshold

“Steady boulder-pushing effort - embrace your mythological fate!”

Recovery

RPE 3

Light

Duration

Effort Zone

Recovery

“Walk down like you're watching your boulder roll back down”

Temporary Reprieve

The gods grant you a brief reprieve from your eternal sentence

Effort Level

RPE 2

Easy

Duration

10m

Zone

Easy

Notes

•Easy jog away from your punishment mountain
•Walking meditation on the nature of perseverance
•Gentle stretching of your boulder-pushing muscles
•Reflect on the wisdom gained from your mythological workout

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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.