30 Min Workout #164 (pdf)

You are about to embark on an aerobic journey that will bounce you around like a baton in a relay race.

Run Time 33:30

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time
Song
RPE / HR
What To Do

Warm It Up

00:30
Derek & the Darling – Hustler with a Rescue Plan
RPE 1 / 505-65%
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).

04:18
Mark Radcliffe – Miss Hard To Forget
Dreaming Isabelle – Not Missing You
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.


Crank It Up

07:22
RPE 2 / 70%
The first part of the journey has you on a flat road dealing with 3.5 minutes of wind. Take your exertion level to RPE 2 / 70% max HR and hold it there.

10:56
Edmund’s Crown – Feet On The Ground
RPE 2 / 75%
Change is good! The wind now transfers you to an easy climb. Slow your pace and take yourself to the top end of RPE 2 / 75% max HR. It’s just over a minute to a flat road.


11:25
Jarvis Humby – TV 200
RPE 2/ 65%
And here it is…..an easy 5 minutes on a flat road. Enjoy this! Your exertion is at the low end of RPE 2 / 65%


16:54
Lark Wiskey – Just A Better Day
RPE 2 / 70%
That east flat road now passes you onto a slight decline but you are ready to work a little harder. Pick up some speed and take yourself to RPE 2 / 70% max HR. There’s another climb waiting you just 4 minutes down the road.


20:40
Parlour Steps – What The Lonely Say
RPE 2 / 75%
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).


Cool It Down

24:42
The Black Seeds – Black Sunrise
RPE 2 / 65%
The relay is over. Let yourself cool down.


29:14
Te Vaka – Ata fou
RPE 1 / 65%-50%
Stretch those tired muscles.

_{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.