Workout #160 (pdf)

Every journey is made up of many small steps. Today’s journey is no different, but many of the steps are challenging. Take them one at a time….before you know it the journey will be complete.

Run Time 58:10

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
Shayna Zaid & The Catch – Morning Sun
RPE 1 / 50-65%
Starting off easy – nice flat road  … move your body.
You are at RPE 1, and your heart rate is below 65% of your maximum heart rate (max HR).

03:14
Mark Radcliffe – In The Sun
RPE 2 / 65%
Pick up the intensity a bit … still warming up to just at the low end of RPE 2 / 65% max HR

Crank It Up
06:15
The Salesmen – Assembly Line
RPE 2/3 / HR  75-80%
Here come the challenging steps. Start off on a gentle incline that takes you to the high end of RPE 2 / 75% max HR. Part way along the hill steepens and so does the workload….move yourself well into RPE 3 / 80% max HR.

09:03
Loomis & the Lust – Sweetness
RPE 4 /HR 85%
This hill continues and the challenge increases. Two minutes to the peak. Two minutes at RPE 4 / 85%

11:41
PromiseLab – Situation
RPE 1/2 / HR 65%
Time to recover to RPE 1 / 65% as you head downhill to a flat road.

14:36
Ten Year Vamp – Rockstar
RPE 2 / HR 70%
The thrill of being on this flat road is overwhelming. You pick up the pace and move to mid range of RPE 2 / 70% max HR.

18:08
Underwhelmed – Freak
RPE 2 / HR 75%
The road sure looked flat, but seems it’s got a bit of bite as it lifts up ever so slightly. Hang on to that pace for the next 3 minutes. Push yourself to the high end of RPE 2 / 75% max HR.

21:33
Stars Go Dim – Get Over It
RPE 3 / HR 80%
There are three big steps and 11 minutes of climbing between you and another recovery break. Take yourself to RPE 3 / 80% for the next four minutes.

25:50
Comandante Zero – Give It Up
RPE 4 / HR 85%
Just two more steps to the top of this challenge. You can reel this climb in faster…. pick that pace up, and find the low end of RPE 4 / 85% max HR.

28:36
Farrad – Misunderstood (Rock Remix)
RPE 4 / HR 85%
You are on the last step of this section, and it’s 4 minutes long. It’s steeper than before, but you will hold on to RPE 4 / 85% max HR even if you have to slow your pace a bit.

32:26
Isaboe – Calling You
RPE 1 / HR 65%
This is the last easy step of the journey. You are heading back downhill and back to RPE 1 / 65% max HR. There are 5 minutes between you and the last challenge. Enjoy this!

37:09
Wil Deynes – Super Wonderful
RPE 2 / HR 75%
There are now 4 challenge steps between you and the finish line. Start by taking yourself back to RPE 2 / 75% max HR for the next 3 minutes.

39:59
Kelly Harper – Powerless
RPE 3 / HR 80%
So far so good! The hill is getting steeper. Adjust your pace, and move yourself to RPE 3 / 80% max HR.

43:15
Sara Haze – Melt Into You
RPE 4 / HR 85%
Don’t ask “how much more”?. Instead think about how much stronger you are becoming as you accept the last 10 minute bump upward in the road that sends you into RPE 4 / 85% max HR.

47:19
Jillian Goldin – Shadows
RPE 4/5 / HR 85%
One last 4 minute push that keeps you at RPE 4 / 85% max HR.

Cool It Down
51:07
Isaboe – For All Our Days
RPE 2 HR 65%
Still two important steps to go … Ease off … Start
cooling down.

55:51
TQR – Poisoned Oxygen
RPE 1 / HR 65-50%
Last step … Stretch those tired muscles they earned it.

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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.