Workout #156 (pdf)

“Some see a climb as a chance to look for the easy route. You have come to test your strength, energy and willpower against one big, immovable hill.”  That is the challenge of  Show #156, and it is dedicated to the readers of SELF magazine.  Check out all the great information at www.self.com , or pick-up an issue at a newsstand near you.

Run time 1:02:52
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
Voide – All Systems Go
RPE 1 – 2
Starting off easy – nice flat road … move your body before picking up the intensity a bit … still warming it up.

Crank It Up
09:34
Metric – Help I’m Alive
RPE 2
Still on the flat road heading for the climb, but as the road snakes its way there you get taken in and out of the wind. Hold the RPE Level 2.

14:29
Ten Year Vamp – Pleasures
RPE 2/3
The road now heads straight for the climb, and you can’t wait to get there so lift that pace and enjoy the last bit of easy work.

17:07
Pacha Massive – Don’t Let Go
RPE 3
Okay you’ve arrived. Here’s the hill. This road does not offer you the chance to go around. The only choice is climbing to the top. Increase the intensity, slow the pace and bring yourself up to RPE 3. You are climbing!

20:30
Spy For Hire – The Moontower
RPE 3/4
By now you’ve adjusted to this new level of intensity and it feels good. It feels so good that you are ready to tap on the gas slightly…go for it, lift your pace and raise the RPE.

24:47
The Nadas – Bitter Love
RPE 4
Well what do you know, the wind has found you again. It is looking to shake your control of your body and of your belief that you can make it to the top. You are stronger than empty air so hold that pace. Work to get to RPE 4. There are three minutes of this before there is a break in the intensity.

27:48
Loomis & the Lust – Sweetness
RPE 3
As strong as you are you don’t mind that the wind leaves and the climb slackens off a notch so you can shift the pace and intensity down a level.

30:35
Alex – Harmony (feat. Snowflake)
RPE 4/5
This climb is throwing down the gauntlet as it steepens here to push you right to the top end of RPE 4. You can handle it!

34:12
Pocket – Beautiful Gray (feat. Dave Smalley)
RPE 3
That’s another challenge conquered! You are now on an easier grade. Let that level of exertion come down a bit.

38:38
Sunburn In Cyprus – Brother
RPE 2/3
And the good times continue….it’s a chance to recover and recharge on a nice shallow grade.

43:08
Hypnos – Day After Day
RPE 4
So much for “good times”. It’s back to work for you… the last challenge. It’s almost 10 minutes to the top and this climb is coming at you like a big stone wall trying to block your way. Dig deep and find the drive, energy and willpower to get over it.

49:00
Barany A. and Antonyo – White Angel
RPE 4/5
It’s the final round in this battle of wills. You know you can handle this last bump in intensity. There are just less than four minutes to the top. Hit back with perfect rhythm and form.

Cool It Down
53:12
Wellman – Loved
RPE 2
Finally time to coast downhill … Ease off … Start cooling down.

57:46
Sunburn In Cyprus – In the sunshine
RPE 1
Stretch those tired muscles.

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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.