Workout #140 (pdf)

A bumpy road may be less travelled, but for those looking for a challenge it is the road of choice.

Run Time 1:00:01

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Ashtech – Plain Speaking
RPE 1
Starting off easy – nice flat road … move your body

03:39
Flowchart – Generic Warmth
RPE 2
Pick up the intensity a bit … still warming it up

Crank It Up
09:24
Alex Beroza – Let’s Just Go
RPE 2/3
While the eyes tell you it looks like a flat road, the body tells a different story as you feel a subtle change upward in the road. Maintain your pace, and feel yourself working a little harder

12:13
My Fiction – Go
RPE 2
The road levels out but you hold the pace. It’s a chance to recover … just a bit.

15:45
Echo Slightly – You Set Me Up
19:04
Brant Christopher – Climb
RPE 3
This time around the eyes see the hill coming before the body feels it. Slow your pace to control your heart rate

22:39
The Nadas – Bitter Love
25:40
Matt Goss – Evil
RPE 4
This climb steps it up, and your body says bring it on. You are ready to work, and you do!

28:45
K-Hand – Good Love
RPE 2
After all that hard work time to enjoy the reward of going downhill so breath deep and bring your heart rate back down

34:16
Todd Terry All Stars – Can’t Fake the Feeling
RPE 2/3
As you hit another small bump in this perfect road, don’t ease up on the gas

39:06
Morten Trust – Love Has Come Around
RPE 2
Back to a level playing field as your body feels like it’s on cruise control

44:27
Groove Junkies – Midnight
RPE 2/3
One final bump to deal with, by now your body should make a smooth shift back to working at a harder intensity with ease

Cool It Down
50:01
Billy Miles – Sunshine
52:52
Kensington Prairie – Crooked Things Straight
RPE 2
Ease off … Start cooling down

56:56
Katie Herzig – Charlie Chaplin
RPE 1
Stretch those tired muscles

Weekly Workout © 2010 Cadence Revolution

Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.