Easier version
short
Harder version
long
IntervalsRPE 2.3All Out★★★★☆
USAIN'S REVENGE 🏃♂️ (CHAMPIONSHIP EDITION)
The classic Usain workout that made him legendary. Six explosive 100m sprints that'll have you feeling like you could outrun a cheetah. Warning: May cause spontaneous victory dancing.
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, perfect sprint mechanics, and build confidence for race finishing kicks.
Workout Overview
Duration
40m
Distance
6km
Intensity
2.3/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
speedtrackclassicsprint100mchampionship
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Warm up like you're about to break world records”
Segment 1 of 14
27% of workout
100m Championship Final
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like 80,000 people are cheering for you”
Segment 2 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Walk and prepare for the next world record attempt”
Segment 3 of 14
7% of workout
100m Championship Final
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like 80,000 people are cheering for you”
Segment 4 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Walk and prepare for the next world record attempt”
Segment 5 of 14
7% of workout
100m Championship Final
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like 80,000 people are cheering for you”
Segment 6 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Walk and prepare for the next world record attempt”
Segment 7 of 14
7% of workout
100m Championship Final
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like 80,000 people are cheering for you”
Segment 8 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Walk and prepare for the next world record attempt”
Segment 9 of 14
7% of workout
100m Championship Final
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like 80,000 people are cheering for you”
Segment 10 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Walk and prepare for the next world record attempt”
Segment 11 of 14
7% of workout
100m Championship Final
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like 80,000 people are cheering for you”
Segment 12 of 14
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Walk and prepare for the next world record attempt”
Segment 13 of 14
7% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration15m
“Cool down like the speed legend you are”
Segment 14 of 14
27% of workout
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56:06
Training Purpose
Develop explosive speed, perfect sprint mechanics, and build confidence for race finishing kicks.
Duration
15m
Zone
Easy
Notes
- •8 minutes easy running
- •5 minutes dynamic stretching and drills
- •3x100m strides building to 85% effort
2
World Record Session
6 x 100m at maximum speed with complete recovery
World Record Session Pattern
Repeat 6x: 6 rounds of 100m championship final followed by recovery
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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.