Workout #147 (pdf)

The challenge is to work within the boundaries of the aerobic zone, as you focus on strengthening you cardiovascular abilities and your muscles endurance.

Run Time 59:04

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
Nortec Collective – Olvidela Compa
03:47
The Ginger Ninjas – Liberate Your Mind
RPE 1
Starting off easy – nice flat road … move your body

06:39
Bob Marley – Soul Shakedown Party
RPE 2
Pick up the intensity a bit …still warming it up

Crank It Up
10:17
Ten Year Vamp – Never Know
RPE 2
Here we go time to step on the gas and pick the pace up without losing control of the heart, feel how the body responds to this change of pace without stepping out of the aerobic zone

13:12
The Blue Seeds – My Fair Weather Friend
RPE 2
Seems you made the elements jealous of your speed and control and the wind sticks up a big hand and tries to steal your control away from you so take the pace back down to where it was to be the master of your body

16:18
Goonies Never Say Die – Everyone Comes To Life
RPE 2
Hmm that wind is not getting out your way so let’s stay focused on drawing those perfect breathes to maintain control

20:18
The Mother Hips – Third Floor Story
RPE 2
Nice job! Now it’s time to trade the wind for the challenge of gliding up a hill, so adjust to the increased intensity by slowing the pace to keep things aerobic

24:01
Uncut – Kiss Me
RPE 2
You can feel this hill trying to push you out of the aerobic zone as it ramps up the intensity, so focus on hanging onto that aerobic zone feeling here – you can do it!

27:21
Underwhelmed – Freak
RPE 2
Way to go showing the elements who’s the boss, now enjoy going downhill while lowering your exertion a bit

30:42
Staedler and Waldorf – Mode In Mind
RPE 2
The wind is back to play with your mind and body, and your body says fine with me – let’s do it

35:40
Jamie Lloyd and Jimi Polar – Beatle Pusher
RPE 2
Time to trade in the wind for another climb and another chance to show that you can keep things in the aerobic zone no matter what the elements throw in front of you

40:42
7 Day Visa – Sakura Stroll
RPE 2
Happiness is finding a nice plateau to dial the intensity and exertion back down, hear it in how the body is working as it revels in burning fuel in the aerobic zone

44:08
White Gold – I Can Dream Alone
RPE 2
Yeah the elements are back to thwart you one last time with another climb, but your body just smoothly shifts gears to the increased intensity and exertion without stepping out of aerobic zone – nothing can stop you now

Cool It Down
49:22
The Warheads – Bombay Calling Pt 2
RPE 2
Time to ease off … Start cooling down

52:21
Bombay Dub Orchestra – Mumtaz
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.