Workout #150 (pdf)

This workout is all about maintaining a steady state of mind while you push your body to our RPE Level 3, also known as “challenging”, and hold it there.

Run Time 1:01:41

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
The Pimps Of Joytime – My Gold
RPE 1
Starting off easy – nice flat road … move your body

04:40
Euforquestra – Soup
RPE 2
Pick up the intensity a bit …still warming it up.

Cramk It Up
10:49
Every Move A Picture – Signs of Life
RPE 3
So here we go…. jump on a hill and combine perfect breathing, slower pace and increased intensity to bring you to the RPE of Level 3, “challenging”.

15:17
Corona – I’ll Be Your Lady
RPE 3
Here’s a slight break in the climb. The road flattens out so pick up the pace to hang on to the same level of exertion.

18:44
DJ Vincent & Bonghero – Phili Beat
RPE 3
So much for being on a flat road. We’re back on a hill, and it’s steeper this time. Adjust your pace to keep yourself in the exertion zone you have committed to for this journey.

23:51
Kristine W – The Power Of Music
RPE 3
Usually downhill’s are well earned rewards, but this one is anything but as you have to push and pull your way through a strong headwind.

26:57
Mahjong Vs. The Kinky Pimps – Out Of Hell
RPE 3
Now the wind fades but you find yourself going up a shallow hill. Once again, adjust your pace and stay in the zone.

34:55
Cygnus X – Positron
RPE 3
We reach the top here and head downhill. There’s no wind this time so increase your pace to stay at RPE Level 3 – Challenging.

38:10
Ricky Rivaro – With You
RPE 3
It’s now time for the big push as you head back uphill one last time. 11 minutes to the top. Stay true to your commitment….RPE 3!

41:13
Mr. Groove – Altered State of Mind
RPE 3
Still more climbing to do, and the hill increases in intensity. Just 8 more minutes of holding on to this exertion level to reach the top. Dig in….it’s within you!

Cool It Down
49:10
Sun & Soul Shades – Slow Down
RPE 2
Ease off. Start cooling down.

52:55
Lasswell – Skyline Mix
57:00
Genuine CHilds – From Around The Way
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.