Workout #155 (pdf)

It’s not about how many steps are in the journey, but how well you step up to the challenges that the journey offers you. Take them one at a time and before you know it you will have arrived at the end.

Run Time 1:02:42

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 ñ 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
Derek James – Free Love
RPE 1
Starting off easy – nice flat road.

02:51
Dirt Poor Robbins – Love Again
RPE 2
Pick up the intensity a bit … still warming up

Crank It Up
07:42
Magic Slim & The Teardrops – Let me Love You
RPE 2
Every journey begins with a single step. This is the first of three staircases you will be climbing. But the challenge starts with the wind pushing against you.

11:16
Ana Popovic – Nothing Personal
RPE 2 – 3
Now the road joins in with a slight bump. Your legs slow a bit but you keep working. Over the next 3 minutes your RPE gradually moves through RPE 2, and into RPE 3

14:38
Mike Zito – Love Like This
RPE 3
Some people like their challenges to be easy, that’s a word you don’t comprehend today. The next 4 minutes of climbing keep you firmly placed in RPE 3 territory.

18:56
Van Risseghem – Love Again
RPE 4
How’s this challenging hill for you? Not hard enough? Pick up the pace for the next 4 minutes and charge to the top and into RPE 4 territory. You have a chance to recover at the end of this section of road so give it your all now!

22:16
Bloc Party – This Modern Love
RPE 1
Here it is….a nice 4 minute plateau. Breathe deeply, hydrate and bring that RPE back to Level 1. The second staircase awaits.

26:20
Feeling Groovies – Love Is Hip
RPE 2
Are you ready for the second of the three challenges? Sure you are! The wind is back and it will tax you for the next 3 minutes taking you back to RPE 2.

29:56
JJoy and Kirsty Hawkshaw – Love Is No Possession
RPE 3
Here’s another hill to intensify the situation. The challenge gradually increases. Over the next 5 minutes your RPE moves to Level 3.

34:24
Kristine W – Love Is The Look
RPE 4
There are 4 minutes until the second challenge is behind you. Pick up the pace and take yourself up to RPE 4.

38:10
Lovespirals – This Truth
RPE 1
Another plateau and another opportunity to recover. There are 5 minutes between you and the last staircase. Use the time wisely! Breathe, drink, enjoy!

43:53
Kimara Lovelace – When Can Our Love Begin
RPE 3 – 4
One last push and seven minutes of work left in this challenge. Take the first couple of minutes to climb your way to RPE 3. From there it’s uphill for the duration at RPE 4.

Cool It Down
50:47
Vanessa Daou – Lovechild
RPE 2
Time to ease off … Start cooling down

54:56
Phobos – Lover’s Embrace
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.