IntervalsRPE 2.3All Out★★★☆☆

USAIN'S REVENGE 🏃‍♂️ (QUICK STRIKE)

Channel your inner Usain with this short but sweet speed session. Perfect for when you want to feel like the world's fastest human without the world's longest workout.

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 explosive speed and confidence with manageable volume for beginners or time-crunched athletes.

Workout Overview

Duration

30m

Distance

5km

Intensity

2.3/10

Target Race

Terrain

track

Difficulty

★★★☆☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration12m

“Get loose and ready to break some personal records”

Segment 1 of 10

30% of workout

100m World Record Attempt

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're going for Olympic gold”

Segment 2 of 10

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m

“Walk and pose like you just broke a world record”

Segment 3 of 10

10% of workout

100m World Record Attempt

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're going for Olympic gold”

Segment 4 of 10

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m

“Walk and pose like you just broke a world record”

Segment 5 of 10

10% of workout

100m World Record Attempt

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're going for Olympic gold”

Segment 6 of 10

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m

“Walk and pose like you just broke a world record”

Segment 7 of 10

10% of workout

100m World Record Attempt

Training ZoneNeuromuscular

Effort Level

9/10

Duration21s

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

“Run like you're going for Olympic gold”

Segment 8 of 10

1% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration4m

“Walk and pose like you just broke a world record”

Segment 9 of 10

10% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration10m

“Cool down like the champion you just became”

Segment 10 of 10

25% of workout

0:00

5:00

10:00

15:00

20:00

25:00

30:00

35:00

39:24

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop explosive speed and confidence with manageable volume for beginners or time-crunched athletes.

Jamaican Warm-Up

Get loose and ready to break some personal records

Effort Level

RPE 3

Light

Duration

12m

Zone

Easy

Notes

•6 minutes easy running
•4 minutes dynamic stretching
•2x100m strides at 80% effort

Lightning Bolt Special

4 x 100m at maximum speed - just like the legend himself

Lightning Bolt Special Pattern

Repeat 4x: 4 rounds of 100m world record attempt followed by recovery

100m World Record Attempt

RPE 9

Maximum

Duration

100m

Effort Zone

Neuromuscular

“Run like you're going for Olympic gold”

Recovery

RPE 1

Very Easy

Duration

Effort Zone

Recovery

“Walk and pose like you just broke a world record”

Victory Lap Cool-Down

Cool down like the champion you just became

Effort Level

RPE 2

Easy

Duration

10m

Zone

Recovery

Notes

•Easy jogging with victory smile
•Walking and celebrating
•Light stretching and posing

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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.