IntervalsRPE 2.3All Out★★★★★

USAIN'S REVENGE 🏃‍♂️ (OLYMPIC MARATHON)

The ultimate Usain experience! Extended 100m sprint session that'll have you feeling like you just conquered the Olympics. Eight explosive sprints that would make the legend himself proud.

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 explosive speed development with higher volume for advanced sprinters and speed enthusiasts.

Workout Overview

Duration

50m

Distance

8km

Intensity

2.3/10

Target Race

Terrain

track

Difficulty

★★★★★

Export Workout

WARMUP

Training ZoneEasy

Effort Level

3/10

Duration20m

“Extended preparation worthy of Olympic competition”

Segment 1 of 18

25% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 2 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 3 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 4 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 5 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 6 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 7 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 8 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 9 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 10 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 11 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 12 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 13 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 14 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 15 of 18

6% of workout

100m Olympic Final

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're rewriting history - channel pure lightning”

Segment 16 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m 30s

“Walk and bask in your speed legend status”

Segment 17 of 18

6% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration20m

“Cool down like the speed icon you've become”

Segment 18 of 18

25% of workout

0:00

0:15

0:30

0:45

1:00

1:15

1:18

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Maximum explosive speed development with higher volume for advanced sprinters and speed enthusiasts.

World Championship Prep

Extended preparation worthy of Olympic competition

Effort Level

RPE 3

Light

Duration

20m

Zone

Easy

Notes

•10 minutes easy running
•6 minutes dynamic stretching and sprint drills
•4x100m strides building from 70% to 95%
•2 minutes mental preparation and visualization

Olympic Gold Session

8 x 100m at maximum speed with complete recovery

Olympic Gold Session Pattern

Repeat 8x: 8 rounds of 100m olympic final followed by recovery

100m Olympic Final

RPE 9

Maximum

Duration

100m

Effort Zone

Neuromuscular

“Run like you're rewriting history - channel pure lightning”

Recovery

RPE 1

Very Easy

Duration

4m 30s

Effort Zone

Recovery

“Walk and bask in your speed legend status”

Legend's Recovery

Cool down like the speed icon you've become

Effort Level

RPE 2

Easy

Duration

20m

Zone

Recovery

Notes

•Start with 8 minutes easy jogging
•Walking with champion's confidence
•Extended stretching and reflection
•Victory poses highly encouraged

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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.