IntervalsRPE 4.4Hard★★★★★

UPHILL BATTLE BRIGADE ⚔️ (EPIC WAR)

The legendary Epic War campaign! Eight progressive battles that forge you into a hill-climbing general through the ultimate test of tactical uphill warfare mastery.

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: Achieve elite hill-climbing leadership through comprehensive progressive training that builds supreme tactical power, endurance, and battle-tested mental fortitude.

Workout Overview

Duration

1h 20m

Distance

12km

Intensity

4.4/10

Target Race

10K

Terrain

trail

Difficulty

★★★★★

Export Workout

Workout Builder

Customize this workout

WARMUP

Training ZoneEasy

Effort Level

3/10

Duration30m

“Elite general staff preparation for the legendary Epic War campaign”

Segment 1 of 18

33% of workout

Epic War 1: Easy Reconnaissance (2.5min)

Training ZoneUnknown Zone

Effort Level

5/10

Duration2m 30s

“Strategic reconnaissance of enemy mountain stronghold”

Segment 2 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Intelligence gathering return to command center”

Segment 3 of 18

3% of workout

Epic War 2: Easy Flanking (2.5min)

Training ZoneUnknown Zone

Effort Level

5/10

Duration2m 30s

“Execute easy flanking maneuver around enemy positions”

Segment 4 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Reposition forces for escalated warfare phase”

Segment 5 of 18

3% of workout

Epic War 3: Moderate Engagement (2.5min)

Training ZoneThreshold

Effort Level

6/10

Duration2m 30s

“Initiate moderate engagement with enemy mountain forces!”

Segment 6 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Tactical regrouping for sustained moderate campaign”

Segment 7 of 18

3% of workout

Epic War 4: Moderate Advance (2.5min)

Training ZoneThreshold

Effort Level

6/10

Duration2m 30s

“Sustained moderate advance up enemy territory!”

Segment 8 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Strategic consolidation before intensive warfare”

Segment 9 of 18

3% of workout

Epic War 5: Moderate Breakthrough (2.5min)

Training ZoneThreshold

Effort Level

6/10

Duration2m 30s

“Achieve moderate breakthrough of enemy defenses!”

Segment 10 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Prepare all forces for final hard warfare phase”

Segment 11 of 18

3% of workout

Epic War 6: Hard Offensive (2.5min)

Training ZoneThreshold

Effort Level

7/10

Duration2m 30s

“Launch hard offensive - deploy maximum warfare power!”

Segment 12 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Brief regrouping before penultimate assault”

Segment 13 of 18

3% of workout

Epic War 7: Hard Domination (2.5min)

Training ZoneThreshold

Effort Level

7/10

Duration2m 30s

“Establish hard domination of mountain battlefield!”

Segment 14 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m 30s

“Final preparation for legendary victory assault”

Segment 15 of 18

3% of workout

Epic War 8: Legendary Victory (2.5min)

Training ZoneVO2 Max

Effort Level

8/10

Duration2m 30s

“Final legendary victory assault - epic war triumph!”

Segment 16 of 18

3% of workout

Recovery

Training ZoneRecovery

Effort Level

3/10

Duration4m

“Epic victory parade to legendary general headquarters”

Segment 17 of 18

4% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration20m

“Coronation ceremony as legendary general of uphill warfare”

Segment 18 of 18

22% of workout

0:00

0:15

0:30

0:45

1:00

1:15

1:30

1:31

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Achieve elite hill-climbing leadership through comprehensive progressive training that builds supreme tactical power, endurance, and battle-tested mental fortitude.

General Staff Preparation

Elite general staff preparation for the legendary Epic War campaign

Effort Level

RPE 3

Light

Duration

30m

Zone

Easy

Notes

•30 minutes easy running for general-level fitness standards
•10x100m precision strides with elite military discipline
•Comprehensive dynamic preparation for epic warfare
•Strategic war planning and mental preparation for legend-making battle

Epic War Campaign

8 x 2.5-minute progressive war battles: 2 easy → 3 moderate → 3 hard

Epic War Campaign Pattern

Repeat 1x: 1 rounds of epic war 1: easy reconnaissance (2.5min) followed by recovery

Epic War 1: Easy Reconnaissance (2.5min)

RPE 5

Somewhat Hard

Duration

2m 30s

Effort Zone

“Strategic reconnaissance of enemy mountain stronghold”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Intelligence gathering return to command center”

Epic War 2: Easy Flanking (2.5min)

RPE 5

Somewhat Hard

Duration

2m 30s

Effort Zone

“Execute easy flanking maneuver around enemy positions”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Reposition forces for escalated warfare phase”

Epic War 3: Moderate Engagement (2.5min)

RPE 6

Hard

Duration

2m 30s

Effort Zone

Threshold

“Initiate moderate engagement with enemy mountain forces!”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Tactical regrouping for sustained moderate campaign”

Epic War 4: Moderate Advance (2.5min)

RPE 6

Hard

Duration

2m 30s

Effort Zone

Threshold

“Sustained moderate advance up enemy territory!”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Strategic consolidation before intensive warfare”

Epic War 5: Moderate Breakthrough (2.5min)

RPE 6

Hard

Duration

2m 30s

Effort Zone

Threshold

“Achieve moderate breakthrough of enemy defenses!”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Prepare all forces for final hard warfare phase”

Epic War 6: Hard Offensive (2.5min)

RPE 7

Very Hard

Duration

2m 30s

Effort Zone

Threshold

“Launch hard offensive - deploy maximum warfare power!”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Brief regrouping before penultimate assault”

Epic War 7: Hard Domination (2.5min)

RPE 7

Very Hard

Duration

2m 30s

Effort Zone

Threshold

“Establish hard domination of mountain battlefield!”

Recovery

RPE 2

Easy

Duration

2m 30s

Effort Zone

Recovery

“Final preparation for legendary victory assault”

Epic War 8: Legendary Victory (2.5min)

RPE 8

Extremely Hard

Duration

2m 30s

Effort Zone

VO2 Max

“Final legendary victory assault - epic war triumph!”

Recovery

RPE 3

Light

Duration

Effort Zone

Recovery

“Epic victory parade to legendary general headquarters”

Notes

•Epic war progresses through systematic phases of increasing intensity
•Maintain elite general-level discipline throughout campaign
•Each battle builds tactical supremacy for epic victory
•Complete epic war triumph through progressive mastery

Legendary General Coronation

Coronation ceremony as legendary general of uphill warfare

Effort Level

RPE 2

Easy

Duration

20m

Zone

Easy

Notes

•Triumphant coronation jog to legendary general palace
•Epic victory march with legendary general honors
•Comprehensive legendary general stretching ceremony
•Deep meditation on your epic warfare mastery achievement

Ready to Run This Workout?

📥

1. Download to Your Device

Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)

💪

2. Review Effort Levels

Make sure you understand RPE zones before starting

Learn RPE Scale →

🎯

3. Find More Workouts

Build progressive training sessions for your goals

Browse Training Guides →

Share this workout

Share on Twitter Share on Facebook

Browse all interval workouts →

Similar Workouts

More intervals workouts with hard intensity

See All

IntervalsHard

PEAK PERFORMANCE PURSUIT 🏔️ (EVEREST EXPEDITION)

The ultimate Everest expedition! Seven comprehensive hill circuit rounds that forge complete mountain mastery through the most challenging peak performance training known to humanity.

Duration

Terrain

Distance

Intensity

🎯 10khalf marathonmarathon

IntervalsHard

GRAVITY DEFIER'S DELIGHT 🚀 (SPACE MISSION)

Launch into orbit! Six rounds of mixed hill mastery that'll have you permanently defying gravity like a space-bound superhero. Houston, we have liftoff!

Duration

Terrain

Distance

Intensity

🎯 10khalf marathonmarathon

IntervalsHard

SISYPHUS'S PUNISHMENT ⛰️ (CLASSIC SENTENCE)

The full mythological experience! Six 3-minute boulder-pushing climbs that'll teach you the true meaning of perseverance. What doesn't kill you makes you a legend.

Duration

Terrain

Distance

Intensity

🎯 10khalf marathonmarathon

IntervalsHard

MOUNTAIN GOAT'S REVENGE 🐐 (EPIC EXPEDITION)

The ultimate mountain goat transformation! Ten 60-second hill conquests that'll turn you into the undisputed ruler of all peaks. This is mountain goat mastery at its finest.

Duration

Terrain

Distance

Intensity

🎯 10khalf marathonmarathon

Similar Intensity

Other hard intensity workouts with different training styles

See All

VO2 MaxHard

BREATHLESS IN BATTLE ⚔️ (DEFAULT VERSION)

The full war campaign! Three epic 5-minute battles that'll forge you into a breathless battle champion. This is the complete warrior's journey to VO2 max domination.

Duration

Terrain

Distance

Intensity

BREATHLESS IN BATTLE ⚔️ (LONG VERSION)

The legendary war saga! Four epic 5-minute battles that'll immortalize you in the Hall of Breathless Warriors. This ultimate campaign is for legendary fighters only.

Duration

Terrain

Distance

Intensity

LUNG BUSTER'S DELIGHT 🫁 (DEFAULT VERSION)

The full lung-busting experience! Four 4-minute courses of respiratory torture that'll turn your lungs into aerobic powerhouses. This is the perfect recipe for developing serious VO2 max capacity.

Duration

Terrain

Distance

Intensity

LUNG BUSTER'S DELIGHT 🫁 (LONG VERSION)

The ultimate lung-busting marathon! Five 4-minute courses of pure respiratory destruction that'll transform your lungs into aerobic monsters. This epic feast is for serious lung-busting enthusiasts only.

Duration

Terrain

Distance

Intensity

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.