Easier version
short
Harder version
long
IntervalsRPE 2.3All Out★★★★★
SPEEDY GONZALES SPECIAL 🐭💨 (RAPIDO RAPIDO!)
¡Órale! Time for the full Speedy Gonzales experience! Ten lightning-fast 80m intervals that will have you running faster than any mouse has ever run. ¡Arriba! ¡Arriba!
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: Advanced speed development through moderate-volume 80m intervals, perfect for building sustained speed and neuromuscular power.
Workout Overview
Duration
55m
Distance
6km
Intensity
2.3/10
Target Race
100m
Terrain
track
Difficulty
★★★★★
Tags
speedtrackdefault80mspeedy-gonzalesmouselegendary
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration21m
“Comprehensive preparation for the ultimate mouse speed challenge”
Segment 1 of 22
27% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 2 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 3 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 4 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 5 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 6 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 7 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 8 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 9 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 10 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 11 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 12 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 13 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 14 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 15 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 16 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 17 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 18 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 19 of 22
5% of workout
80m Legendary Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Legendary mouse speed - faster than any cat can catch”
Segment 20 of 22
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Quick siesta while staying alert for cats”
Segment 21 of 22
5% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration15m
“Extended fiesta worthy of your mouse-speed achievements”
Segment 22 of 22
19% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:18
Training Purpose
Advanced speed development through moderate-volume 80m intervals, perfect for building sustained speed and neuromuscular power.
Duration
21m
Zone
Easy
Notes
- •12 minutes progressive Mexican countryside running
- •9 minutes dynamic warm-up with mouse agility drills
- •3x120m progressive accelerations: ¡Ándale! style
2
Fastest Mouse in Mexico
10 x 80m at legendary mouse speed - prove you're the speediest!
Fastest Mouse in Mexico Pattern
Repeat 10x: 10 rounds of 80m legendary mouse sprint 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.