There’s something new for you in the Weekly Workout for Show 159!

Those of you using a heart monitor when you workout will be pleased to know that we have included heart rate cues throughout the journey.

The information is provided as a percentage of your maximum heart rate (max HR). We hope that this addition to the Weekly Workout enhances your experience with the Cadence Revolution!

Workout #159 (pdf)

There are two climbs ahead of you. The first requires focus and control. The second requires willpower and determination. Today, you have an abundance of focus, control, willpower and determination!

Run Time 1:02:22

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 Sebastian Davidson – Sunday Morning
RPE 1 – 2 – HR 50% – 65%
Starting off easy – nice flat road before picking up the intensity a bit … still warming up

Crank It Up
07:50
Blaze – Force of Nature
RPE 2/3 – HR 75%
It’s time to get working. Here’s a 13 minute shallow climb. Take the entire 13 minutes to take your exertion level to the top end of RPE 2 or 75% max HR

13:53
Todd Terry and Kelly Sajda – Feels Like
RPE 3/4 – HR 85%
The easy part is behind you. The climb continues with some wind mixed in. There are 7 minutes between you and a bit of recovery. Ease your exertion up to the high end of RPE 3 / 85% max HR. Hang on to these two words – focus and control. Maintain your pace….this is nothing you can’t handle!

20:33
Hibernate – Feels Like Home
RPE 1/2 – HR 65%
Well done! Grab a reward of recovery. Time to fly downhill. Move yourself back to RPE 1 / 65% max HR. Enjoy this 3.5 minutes of breathing easy while it lasts!

24:04
Drahosh – Memory Address
RPE 2/3 – HR 75%
The second climb of the journey starts now. There are 25 minutes to go. In addition to focus and control, you will need willpower and determination to get through this. Move your exertion level to RPE 2 / 75% max HR.

31:12
Sun & Soul Shades – Let It Go
RPE 3 – HR 80%
Things get a little tougher here. Head to RPE 3 / 80% max HR. Focus. Control. Willpower. Determination.

38:21
Eric Kupper Presents K-Scope – Star Light
RPE 3/4 – HR 80%-85%
There are still 12 minutes to go. Over the next 7 minutes move yourself from RPE 3 to RPE 4 / 80% to 85% max HR. Focus. Control. Willpower. Determination.

45:00
Groove Junkies – You Love House
RPE 4 – HR 85%
The good news is this is as steep as things get. The even better news is a little wind is not going to slow you down. There are almost 6 minutes to go. You are at RPE 4 / 85% max HR and it feels good. Keep digging. Focus. Control. Willpower. Determination.

Cool It Down
50:44
Shay – Sunshine
RPE 2 – HR 65%
Yes that’s it … all done!    Ease off and start cooling down

54:20
Lasswell – Pink Clouds
58:20 DoKashiteru – Watching Seabirds Soar
RPE 1 – HR 65% -50%
Stretch those tired muscles, they deserve it.

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.

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