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IntervalsRPE 2.3All Out★★★★★

SPEEDY GONZALES SPECIAL 🐭💨 (EL RATÓN SUPREMO)

¡Ay, caramba! The ultimate mouse challenge! Twelve explosive 80m intervals that will cement your status as El Ratón Más Rápido. Only for those ready to become speed legends!

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 high-volume 80m training - the ultimate test of neuromuscular power and speed endurance.

Workout Overview

Duration
1h 10m
Distance
8km
Intensity
2.3/10
Target Race
100m
Terrain
track
Difficulty
★★★★★
Tags
speedtracklong80mspeedy-gonzalesmousesupremelegend

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration25m
“Extended preparation worthy of the fastest mouse in history”
Segment 1 of 26
24% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 2 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 3 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 4 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 5 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 6 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 7 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 8 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 9 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 10 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 11 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 12 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 13 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 14 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 15 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 16 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 17 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 18 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 19 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 20 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 21 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 22 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 23 of 26
4% of workout
80m Supreme Mouse Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Each rep adds to your supreme mouse legend status”
Segment 24 of 26
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m 30s
“Supreme recovery while maintaining mouse alertness”
Segment 25 of 26
4% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration20m
“Epic celebration worthy of El Ratón Supremo status”
Segment 26 of 26
20% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:42

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Maximum speed development through high-volume 80m training - the ultimate test of neuromuscular power and speed endurance.

1

Supreme Mouse Preparation

Extended preparation worthy of the fastest mouse in history

Effort Level
RPE 3
Light
Duration
25m
Zone
Easy
Notes
  • •15 minutes comprehensive Mexican territory exploration
  • •10 minutes advanced mouse agility preparation
  • •4x150m progressive accelerations to supreme mouse readiness
2

El Ratón Supremo Challenge

12 x 80m at supreme mouse pace - become the ultimate speed legend!

El Ratón Supremo Challenge Pattern
Repeat 12x: 12 rounds of 80m supreme mouse sprint followed by recovery
12
×
1
80m Supreme Mouse Sprint
RPE 9
Maximum
Duration
80m
Effort Zone
Neuromuscular

“Each rep adds to your supreme mouse legend status”

2
Recovery
RPE 1
Very Easy
Duration
4m 30s
Effort Zone
Recovery

“Supreme recovery while maintaining mouse alertness”

3

Supreme Legend Celebration

Epic celebration worthy of El Ratón Supremo status

Effort Level
RPE 2
Easy
Duration
20m
Zone
Recovery
Notes
  • •15 minutes grand fiesta victory tour
  • •5 minutes walking and supreme mouse appreciation
  • •Extended stretching and legend maintenance

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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.