IntervalsRPE 2.5All Out★★★☆☆

THE FLASH ⚡ (SHORT VERSION)

Quick bursts of superhero speed! Short sprint intervals that'll make you feel like you can outrun lightning. Perfect for busy days when you want maximum speed gains in minimal time.

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 neuromuscular power and speed with shorter volume for time-constrained athletes.

Workout Overview

Duration

35m

Distance

5km

Intensity

2.5/10

Target Race

Terrain

track

Difficulty

★★★☆☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration15m

“Get those legs charged up for superhero speeds”

Segment 1 of 12

35% of workout

150m Lightning Bolt

Training ZoneNeuromuscular

Effort Level

9/10

Duration32s

* Estimated at 3:26/km pace for neuromuscular effort

“Channel your inner superhero - maximum speed!”

Segment 2 of 12

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration3m

“Walk it off like a boss, full recovery”

Segment 3 of 12

7% of workout

150m Lightning Bolt

Training ZoneNeuromuscular

Effort Level

9/10

Duration32s

* Estimated at 3:26/km pace for neuromuscular effort

“Channel your inner superhero - maximum speed!”

Segment 4 of 12

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration3m

“Walk it off like a boss, full recovery”

Segment 5 of 12

7% of workout

150m Lightning Bolt

Training ZoneNeuromuscular

Effort Level

9/10

Duration32s

* Estimated at 3:26/km pace for neuromuscular effort

“Channel your inner superhero - maximum speed!”

Segment 6 of 12

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration3m

“Walk it off like a boss, full recovery”

Segment 7 of 12

7% of workout

150m Lightning Bolt

Training ZoneNeuromuscular

Effort Level

9/10

Duration32s

* Estimated at 3:26/km pace for neuromuscular effort

“Channel your inner superhero - maximum speed!”

Segment 8 of 12

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration3m

“Walk it off like a boss, full recovery”

Segment 9 of 12

7% of workout

150m Lightning Bolt

Training ZoneNeuromuscular

Effort Level

9/10

Duration32s

* Estimated at 3:26/km pace for neuromuscular effort

“Channel your inner superhero - maximum speed!”

Segment 10 of 12

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration3m

“Walk it off like a boss, full recovery”

Segment 11 of 12

7% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration10m

“Cool down like the speed legend you are”

Segment 12 of 12

23% of workout

0:00

5:00

10:00

15:00

20:00

25:00

30:00

35:00

40:00

42:40

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop neuromuscular power and speed with shorter volume for time-constrained athletes.

Lightning Warmup

Get those legs charged up for superhero speeds

Effort Level

RPE 3

Light

Duration

15m

Zone

Easy

Notes

•8 minutes easy running
•4 minutes dynamic stretching
•3x100m strides building to 85% effort

Speed of Light Intervals

5 x 150m at maximum speed with generous recovery

Speed of Light Intervals Pattern

Repeat 5x: 5 rounds of 150m lightning bolt followed by recovery

150m Lightning Bolt

RPE 9

Maximum

Duration

150m

Effort Zone

Neuromuscular

“Channel your inner superhero - maximum speed!”

Recovery

RPE 1

Very Easy

Duration

Effort Zone

Recovery

“Walk it off like a boss, full recovery”

Hero Recovery

Cool down like the speed legend you are

Effort Level

RPE 2

Easy

Duration

10m

Zone

Recovery

Notes

•Easy jogging to bring heart rate down
•Walking and deep breathing
•Stretch those speedy legs

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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.