Workout #151 (pdf)

Opportunity comes looking for you in the guise of peaks and valleys. Here’s the chance to see how well you can take your heart rate to its peak and then bring it back down.

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

Run Time 1:02:37

Warm It Up
00:00
Dala – Anywhere Under the Moon
02:50
Katie Herzig – Take It To The Country
RPE 1
Starting off easy – nice flat road … move your body

05:42
Jenn Grant – Dreamer
RPE 2
Pick up the intensity a bit …still warming it up

Crank It Up
09:33
Anny Celsi – Price Of Heaven
RPE 3
There’s no time to waste as you accept this first opportunity to push your RPE upwards a level. Start to climb. As you do, slow the pace, but feel the intensity increase

12:58
Donna Lewis – Shout
RPE 2
The climb levels off just a bit here. Use this opportunity to lower the RPE down a notch. Take long slow breaths to help to slow your heart rate

16:14
Shane Alexander – Amsterdam
RPE 3
Okay recess is over. This climb is stepping it up to bring you back to that RPE 3 zone feeling.

19:57
Jesse Matheson – Make Out
RPE 3/4
Here comes a blast of wind. Hold that pace and feel your heart rate climb as you push against what feels like a brick wall. There’s just over two minutes of this intensity. Decide now that you can do this.

22:10
Passenger – Night Vision Binoculars
RPE 1/2
You made it to the top and you know what goes up must come down. Bring that RPE right back to the lower end of RPE 2 with an easy intensity, and a quick pace.

25:34
Coco Montoya – Gotta Mind To Travel
RPE 3
Okay you’re all set for another opportunity. Start climbing back to RPE 3. Your pace is slow and steady…and so is your breathing.

29:15
8 Ball Aitken – Outback Booty Call
RPE 2
Happiness is slight break….dial the RPE back down one zone. Use this time to recharge your body. The best is yet to come.

31:45
Chris Daniels & The Kings – Jump
RPE 3
The last and biggest opportunity awaits. Start by slowly letting your body glide up the RPE scale. First step is Zone 3.

35:05
Tinsley Ellis – Speak No Evil
RPE 3/4
Some folks see wind as a challenge, but you just see it as an opportunity to hold that pace no matter what! Stay on that hill, hang on to your pace, and feel the RPE increase as you move the wind out of your way.

39:53
Tessanne Chin – Free
RPE 4
Okay this is it, the intensity ramps up boosting you to RPE 4. Just over four minutes here before things ease off a bit.

44:04
J Walkers – When I Got You In My Life
RPE 3
Still a ways to go to get to the top of this climb, but this climb now starts to level off allowing you to recover back to RPE 3.

48:15
Charlie Morris Band – Monsieur Miracle
RPE 2/3
The top is in sight, and full recovery awaits you, but right now you can feel the change in the climb as it backs down just a bit more allowing you bring the body to the bottom edge of RPE 3.

Cool It Down
52:30
Katie Herzig – Charlie Chaplin
55:00
Rachel Pearl – Baby Blue
RPE 2
Ease off … Start cooling down

58:36
Lovespirals – Shine
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.