Workout #153 (pdf)

They say things come in 3’s and in this case there are 3 hills to climb; 3 chances to perfect your form; 3 opportunities to improve your strength; and 3 times to build your endurance level.

Run Time 1:01:45

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

00:00
Dala – Alive
03:55
Kelly Harper – Powerless
RPE 1
Starting off easy – nice flat road … move your body

07:10
Stars Go Dim – Get Over It
RPE 2
Pick up the intensity a bit …still warming it up as you head towards the first of the 3 climbs

Crank It Up
11:08
The Fabulous Thunderbirds – Can’t Tear It Up Enuff
RPE 3
Here’s the start of the first climb. It’s the shortest of the 3 at only 7 minutes in length. Use it to see how your body is feeling, and how it reacts to being pushed into RPE 3.

14:09
Ray Tarantino – Riding Rhymes
RPE 4
You are halfway there, and this hill is stepping up the intensity. See how well you can work at RPE 4 for the next 3 minutes.

17:36
Rachel Van Zanten – Halo
RPE 1/2
You know what they say, ‘what goes up must come down’! Enjoy flying downhill for the next 3 minutes. Bring your body back to the border between RPE 1 and 2. Slow your breathing and enjoy this feeling.

20:07
Second Dan – Forget To Remember
RPE 3
Okay, it’s time to get back to work. This hill is longer than the first but just as intense. The first part takes you to RPE 3 – go there now!

24:27
Degrees – The Sleep I Need
RPE 4
How are you doing? Okay? Good? Great? Keep moving, but add a little more. There are just under 5 minutes left at RPE 4 before you hit the peak of the second climb.

29:05
Metric – Gimme Sympathy
RPE 1/2
Great work! Use the next 3 minutes to sing a happier tune as you slide downhill, and back to RPE 1/2

32:09
Jupiter One – Countdown
35:50
Good news, you’re back on a flat road, and this flat road continues for the next 6 minutes. Enjoy!

Paper Moon – What Are You Going To Do With Me
RPE 2
Now that you have recovered see if you can pick-up the pace a bit along this flat piece of road for another 3 minutes without going beyond RPE 2.

38:27
Cassey Desmond – Someone Else
RPE 3
Here it is….the last and longest climb of the journey. It is 12 minutes in length. The first 4 minutes are at RPE 3…..let’s go!

42:24
Alien Zoo – Argument Party
RPE 4
Ready for more? Of course you are. It gets steeper here. You are looking for that RPE 4 feeling aren’t you? Here it is!

46:39
The Dandy Warhols – Mis Amoigos
RPE 4
There are 4 minutes left between you and the top. Lock your eyes on the prize. There are blue skies waiting for you so pick up your pace. Strength and determination will prevail.

Cool It Down
50:59
Aidan Knight – Jasper
54:28
Josephine – I Think Of You
RPE 2
Whew time to ease off and bring yourself back down. Start cooling down

57:36
Emile Proulx – Que Passent Les Heures
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.