Workout #157 (pdf)

Use the strength within to conquer that which seeks to block your path. Here it is, the climb of all climbs. It’s all uphill, but there are 2 chances to catch your breath along the way.

The run time is 1:02:42.

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
Kenny Knots and No More – Babylon – Bring Jah Love
Starting off easy – nice flat road … move your bod before picking up the intensity a bit …still warming it up.
RPE 1-2

Crank It Up
08:04
No More Babylon – Nuff Respect
RPE 2/3
It’s time to get to work as the climb begins. It’s a shallow 9 minute section. Still it’s an incline that will take you through RPE 2 and into RPE 3.

12:01
Zion Train – Follow Like Wolves
RPE 3
How are you feeling? Can you pick the pace up for four short bursts during the next 5 minutes? Use your breathing to control your heart rate and stay in the RPE 3 zone.

17:24
The Black Seeds – Take Your Chances
RPE 4
Here is the first real challenge. It’s 4 minutes long, and the steep incline will slow your pace and have you working at RPE 4. Are you ready to accept and conquer this challenge? Sure you are!

21:40
Shad – Killimanjaro
RPE 3
Here’s that first chance to catch your breath. Consider it a reward for the work completed. Keep yourself on a hill as you work at RPE 3 for the next 3 minutes.

24:33
Adam Cruz and Gerideau – Letitflow
RPE 3/4
It’s time for the next challenge. Some may want to pack it in and go home. Not you! You have the will and the power to push from RPE 3 to RPE 4 over the next 8 minutes of road. It’s a gradual change – so just increase the intensity a little at a time.

32:28
The Weather Corporation- The Rain Song
RPE 3
Another small reward for a job well done. It’s your last chance on the journey to recover to the low end of RPE 3. Enjoy this easy climb for the next 7 minutes.

39:16
Bomba Estereo – Fuego
RPE 4
There are 11 minutes to the top. They are 11 really hard minutes. All uphill. All steep. Very steep. Start by pounding your way back to RPE 4. This part lasts for the first 4 minutes.

43:23
Joman – Axiom
RPE 4/5
7 minutes to go. No rest. No recovery. No slowing down! The wind now shows up to increase the challenge. Keep digging. Keep pushing. Inhale. Exhale. You have just about conquered this challenge. Don’t slow down!

Cool It Down
50:26
Deva Premal – Guru Rinpoche Mantra
RPE 2
You have completed the climb of all climbs. How does that feel? Ease off … Start cooling down.

57:00
Prem Joshua – Funky Guru
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.