Workout #146 (pdf)

Three climbs that want to make you turn tail, but you know that the only thing trembling will be the road under your powerful unrelenting pace

Run Time 1:01:08

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time
Song
RPE
What To Do

Warm It Up
00:00
The Warheads -The Beat That Skipped Her Heart
RPE 1
Starting off easy ñ nice flat road … move your body

03:00
Bassik Grooove – Sorrento Mist
RPE 2
Pick up the intensity a bit … still warming it up

Crank It Up
08:41
Kalica – Another Step Beyond
RPE 2
Here we go starting the long gentle climb, the change in grade is slight. It’s not enough to slow you down but enough you feel it

14:14
Sia – You’ve Changed
RPE 2/3
The climb starts to lift up again you slow the pace but still the intensity steps up a notch

17:09
Magdalena Konefal – Thinking About You
RPE 3/4
This climb is pretty impressed by your ability to control your body, but now decides to get in your face with a big bump in intensity. Don’t give in to its attempts at taking the control from you

RPE 21:50
Earodynamics – Dance
2/3
That’s it, you’ve made this climb back down. Take advantage of the decrease in intensity to prepare for what lies ahead.

24:53
T. Orlando – Sunset at Buddha
RPE 4
This climb is not impressed that you refuse to turn tail and go back down and decides to kick things up again. Decide who is stronger – this big rock or you?

31:15
Christian Alvarez – Always
RPE 1/2
Excellent job! Going downhill now so time to recover the body and enjoy the reward

35:37
Sun & Soul Shades – Breeze Of Life
39:43
Galapago – Salsa Y Control
RPE 1/2
Now on a piece of perfect road, time to put yourself on cruise control as you manage you energy wisely and show off that perfect focus

43:14
Corona – La Playa Del Sol
RPE 3
Hills are jealous of your ability to move where you want, when you want, and this one really wants you to crack as you head for home

46:06
Tesla Da Vinci – Ions
RPE 4
That’s it, you’re doing great. Send the message to this that hill that you don’t give up and you won’t go away no matter what!

Cool It Down
52:32
Sunburn In Cyprus – In The Sunshine
RPE 2
That was a gold medal performance time to ease off Ö Start cooling down

56:59
Lovespirals – Shine
RPE 1
Stretch those tired muscles they deserve it

_{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.

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