Easier version
short
Harder version
long
IntervalsRPE 2.6All Out★★★★★
SONIC BOOM SPECIAL 💥 (DOUBLE DASH)
Two complete speed pyramids for the ultimate Sonic experience! Build up, peak out, come down, then do it all again. Gotta go fast... twice!
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 double pyramid structure, building both neuromuscular power and speed endurance.
Workout Overview
Duration
1h 0m
Distance
7km
Intensity
2.6/10
Target Race
100m
Terrain
track
Difficulty
★★★★★
Tags
speedtrackdefaultpyramidsonicmixed-distancedouble-set
Export Workout
Sign in to download TCX files
Sign in to download FIT files
Workout Builder
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration18m
“Unlock your speed potential with comprehensive preparation”
Segment 1 of 33
21% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 2 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 3 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 4 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 5 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 6 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 7 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 8 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 9 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 10 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 11 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 12 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 13 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 14 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 15 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 16 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 17 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 18 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 19 of 33
3% of workout
First Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“First pyramid - establish your speed rhythm”
Segment 20 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m
“Quick recovery between pyramid levels”
Segment 21 of 33
3% of workout
RECOVERY
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Active recovery between pyramid sets”
Segment 22 of 33
5% of workout
Second Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Second pyramid - mental toughness and speed endurance”
Segment 23 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Focused recovery while managing fatigue”
Segment 24 of 33
3% of workout
Second Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Second pyramid - mental toughness and speed endurance”
Segment 25 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Focused recovery while managing fatigue”
Segment 26 of 33
3% of workout
Second Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Second pyramid - mental toughness and speed endurance”
Segment 27 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Focused recovery while managing fatigue”
Segment 28 of 33
3% of workout
Second Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Second pyramid - mental toughness and speed endurance”
Segment 29 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Focused recovery while managing fatigue”
Segment 30 of 33
3% of workout
Second Pyramid Set
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Second pyramid - mental toughness and speed endurance”
Segment 31 of 33
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Focused recovery while managing fatigue”
Segment 32 of 33
3% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration14m
“Extended recovery worthy of your double pyramid achievement”
Segment 33 of 33
16% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:26
Training Purpose
Advanced speed development through double pyramid structure, building both neuromuscular power and speed endurance.
Duration
18m
Zone
Easy
Notes
- •10 minutes easy zone exploration
- •8 minutes dynamic warm-up and bounds
- •3x150m progressive accelerations: 70%, 80%, 90%
2
Double Pyramid Power
Two complete pyramids: (100-200-300-200-100) + rest + (100-200-300-200-100)
Duration
4m
Zone
Recovery
Notes
- •Easy walking and light jogging
- •Hydration and mental reset
- •Prepare for second pyramid
4
Second Pyramid Challenge
Repeat the pyramid with tired legs - true speed endurance test
Second Pyramid Challenge Pattern
Repeat 5x: 5 rounds of second pyramid set followed by recovery
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More intervals workouts with all out intensity
Similar Intensity
Other all out intensity workouts with different training styles
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.