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IntervalsRPE 3.9All Out★★★★☆
SONIC BOOM SPECIAL 💥 (SPEED TRIAL)
Break the sound barrier with this pyramid workout! Like Sonic collecting rings, you'll build speed gradually then come back down. One complete pyramid for speed newcomers.
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 multi-faceted speed through varied distances, perfect for building speed confidence and neuromuscular coordination.
Workout Overview
Duration
40m
Distance
5km
Intensity
3.9/10
Target Race
100m
Terrain
track
Difficulty
★★★★☆
Tags
speedtrackshortpyramidsonicmixed-distanceprogression
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Get ready to spin dash your way to speed greatness”
Segment 1 of 32
16% of workout
100m Ring Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Explosive start like Sonic's spin dash”
Segment 2 of 32
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Casual walk while planning your next move”
Segment 3 of 32
3% of workout
200m Speed Zone
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain maximum speed through the curve”
Segment 4 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy walking recovery between zones”
Segment 5 of 32
4% of workout
300m Boss Level
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“The pyramid peak - your biggest challenge”
Segment 6 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Extra recovery time for the pyramid peak”
Segment 7 of 32
5% of workout
100m Ring Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Explosive start like Sonic's spin dash”
Segment 8 of 32
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Casual walk while planning your next move”
Segment 9 of 32
3% of workout
200m Speed Zone
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain maximum speed through the curve”
Segment 10 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy walking recovery between zones”
Segment 11 of 32
4% of workout
300m Boss Level
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“The pyramid peak - your biggest challenge”
Segment 12 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Extra recovery time for the pyramid peak”
Segment 13 of 32
5% of workout
100m Ring Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Explosive start like Sonic's spin dash”
Segment 14 of 32
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Casual walk while planning your next move”
Segment 15 of 32
3% of workout
200m Speed Zone
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain maximum speed through the curve”
Segment 16 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy walking recovery between zones”
Segment 17 of 32
4% of workout
300m Boss Level
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“The pyramid peak - your biggest challenge”
Segment 18 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Extra recovery time for the pyramid peak”
Segment 19 of 32
5% of workout
100m Ring Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Explosive start like Sonic's spin dash”
Segment 20 of 32
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Casual walk while planning your next move”
Segment 21 of 32
3% of workout
200m Speed Zone
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain maximum speed through the curve”
Segment 22 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy walking recovery between zones”
Segment 23 of 32
4% of workout
300m Boss Level
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“The pyramid peak - your biggest challenge”
Segment 24 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Extra recovery time for the pyramid peak”
Segment 25 of 32
5% of workout
100m Ring Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Explosive start like Sonic's spin dash”
Segment 26 of 32
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Casual walk while planning your next move”
Segment 27 of 32
3% of workout
200m Speed Zone
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Maintain maximum speed through the curve”
Segment 28 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy walking recovery between zones”
Segment 29 of 32
4% of workout
300m Boss Level
Training ZoneNeuromuscular
Effort Level
8/10
Duration1m 3s
* Estimated at 3:26/km pace for neuromuscular effort
“The pyramid peak - your biggest challenge”
Segment 30 of 32
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Extra recovery time for the pyramid peak”
Segment 31 of 32
5% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration10m
“Celebrate your pyramid conquest with a proper cool-down”
Segment 32 of 32
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:35
Training Purpose
Develop multi-faceted speed through varied distances, perfect for building speed confidence and neuromuscular coordination.
Duration
15m
Zone
Easy
Notes
- •8 minutes easy jogging through Green Hill Zone
- •6 minutes dynamic stretching and leg swings
- •2x100m accelerations to 85% effort
2
Speed Pyramid Challenge
100m-200m-300m-200m-100m pyramid - collect all the speed rings!
Speed Pyramid Challenge Pattern
Repeat 5x: 5 rounds of 100m ring dash followed by recovery
5
×
Duration
100m
Effort Zone
Neuromuscular
“Explosive start like Sonic's spin dash”
Duration
200m
Effort Zone
Neuromuscular
“Maintain maximum speed through the curve”
Duration
300m
Effort Zone
Neuromuscular
“The pyramid peak - your biggest challenge”
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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.