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IntervalsRPE 2.6All Out★★★★★
SONIC BOOM SPECIAL 💥 (CHAOS CONTROL)
The ultimate Sonic challenge! Three complete pyramids that will test every fiber of your speed system. Only for those ready to achieve Super Sonic status.
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: Maximum speed development through triple pyramid structure - the ultimate test of neuromuscular power, speed endurance, and mental fortitude.
Workout Overview
Duration
1h 15m
Distance
9km
Intensity
2.6/10
Target Race
100m
Terrain
track
Difficulty
★★★★★
Tags
speedtracklongpyramidsonicmixed-distancetriple-setultimate
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration22m
“Extended preparation for the ultimate speed challenge”
Segment 1 of 34
20% of workout
Foundation Pyramid
Training ZoneNeuromuscular
Effort Level
8/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Smart aggression - build your speed foundation”
Segment 2 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Controlled recovery, prepare for next level”
Segment 3 of 34
3% of workout
Foundation Pyramid
Training ZoneNeuromuscular
Effort Level
8/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Smart aggression - build your speed foundation”
Segment 4 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Controlled recovery, prepare for next level”
Segment 5 of 34
3% of workout
Foundation Pyramid
Training ZoneNeuromuscular
Effort Level
8/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Smart aggression - build your speed foundation”
Segment 6 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Controlled recovery, prepare for next level”
Segment 7 of 34
3% of workout
Foundation Pyramid
Training ZoneNeuromuscular
Effort Level
8/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Smart aggression - build your speed foundation”
Segment 8 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Controlled recovery, prepare for next level”
Segment 9 of 34
3% of workout
Foundation Pyramid
Training ZoneNeuromuscular
Effort Level
8/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Smart aggression - build your speed foundation”
Segment 10 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Controlled recovery, prepare for next level”
Segment 11 of 34
3% of workout
RECOVERY
Training ZoneRecovery
Effort Level
1/10
Duration5m
“Strategic recovery between pyramid sets”
Segment 12 of 34
5% of workout
Endurance Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain quality despite accumulating fatigue”
Segment 13 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 20s
“Active recovery while managing increased fatigue”
Segment 14 of 34
3% of workout
Endurance Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain quality despite accumulating fatigue”
Segment 15 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 20s
“Active recovery while managing increased fatigue”
Segment 16 of 34
3% of workout
Endurance Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain quality despite accumulating fatigue”
Segment 17 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 20s
“Active recovery while managing increased fatigue”
Segment 18 of 34
3% of workout
Endurance Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain quality despite accumulating fatigue”
Segment 19 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 20s
“Active recovery while managing increased fatigue”
Segment 20 of 34
3% of workout
Endurance Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain quality despite accumulating fatigue”
Segment 21 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 20s
“Active recovery while managing increased fatigue”
Segment 22 of 34
3% of workout
RECOVERY
Training ZoneRecovery
Effort Level
1/10
Duration6m
“Final preparation for the ultimate pyramid”
Segment 23 of 34
6% of workout
Super Sonic Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Pure willpower and speed mastery - your finest hour”
Segment 24 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 40s
“Deep recovery, celebrate each completed rep”
Segment 25 of 34
3% of workout
Super Sonic Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Pure willpower and speed mastery - your finest hour”
Segment 26 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 40s
“Deep recovery, celebrate each completed rep”
Segment 27 of 34
3% of workout
Super Sonic Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Pure willpower and speed mastery - your finest hour”
Segment 28 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 40s
“Deep recovery, celebrate each completed rep”
Segment 29 of 34
3% of workout
Super Sonic Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Pure willpower and speed mastery - your finest hour”
Segment 30 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 40s
“Deep recovery, celebrate each completed rep”
Segment 31 of 34
3% of workout
Super Sonic Pyramid
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Pure willpower and speed mastery - your finest hour”
Segment 32 of 34
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 40s
“Deep recovery, celebrate each completed rep”
Segment 33 of 34
3% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration20m
“Epic cool-down for an epic achievement”
Segment 34 of 34
18% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
1:48
Training Purpose
Maximum speed development through triple pyramid structure - the ultimate test of neuromuscular power, speed endurance, and mental fortitude.
Duration
22m
Zone
Easy
Notes
- •12 minutes progressive zone exploration
- •10 minutes comprehensive dynamic preparation
- •4x200m progressive accelerations: 60%, 70%, 80%, 90%
2
First Chaos Pyramid
Pyramid 1 of 3: Establish your speed foundation (100-200-300-200-100)
First Chaos Pyramid Pattern
Repeat 5x: 5 rounds of foundation pyramid followed by recovery
Duration
5m
Zone
Recovery
Notes
- •Easy walking and light movement
- •Hydration and nutrition check
- •Mental preparation for pyramid 2
4
Second Chaos Pyramid
Pyramid 2 of 3: Speed endurance challenge with fatigue (100-200-300-200-100)
Second Chaos Pyramid Pattern
Repeat 5x: 5 rounds of endurance pyramid followed by recovery
Duration
6m
Zone
Recovery
Notes
- •Extended walking recovery
- •Deep breathing and visualization
- •Final mental preparation for pyramid 3
6
Final Chaos Pyramid
Pyramid 3 of 3: The ultimate test - dig deep and find your Super Sonic mode
Final Chaos Pyramid Pattern
Repeat 5x: 5 rounds of super sonic pyramid followed by recovery
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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.