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 1:02:05

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 1-2 / HR 50% – 65%
Start off the journey in an easy way. You are at RPE 1 / below 65% max HR.

03:48
Mark Radcliffe – Miss Hard To Forget
RPE 1-2 / HR 50% – 65%
Continue warming up.

06:50
Last November – Sunday Afternoon
RPE 2 / HR 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
10:50
Dreaming Isabelle – Not Missing You
RPE 2 / HR 70%
The first part of the journey has you on a flat road dealing with 4 minutes of wind. Take your exertion level to RPE 2 / 70% max HR and hold it there.

14:53
Edmund’s Crown – Feet On The Ground
RPE 2 / HR 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 a couple of minutes to a flat road.

17:30
Jarvis Humby – TV 200
RPE 2 / HR 65%
And here it is…..an easy 4 minutes on a flat road. Enjoy this! Your exertion is at the low end of RPE 2 / 65%

20:22
Lark Wiskey – Just A Better Day
RPE 2 / HR 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.

24:07
Parlour Steps – What The Lonely Say
RPE 2 / HR 75%
It’s now time to focus on slowing the pace as you are delivered onto a 4 minute steady climb that will push you to the top end of RPE 2 / 75% Max HR.

28:09
7 Day Visa – Sakura Stroll
RPE 2 / HR 65%
Now you are slipped back onto an easy road for 4 minutes. It’s a chance to recover at RPE 2 / 65% max HR.

32:12
Pocket – Surrond Him With Love
RPE 2 / HR 70%
The wind tries to toss you back and forth over the next 16 minutes. Despite its efforts you will not slip out of RPE 2/ 70% max HR. Over the next 5 minutes it is in front of you and it feels like there is a big elastic band tied around your waist pulling you back.

37:09
Farrad – Pyfuotf
RPE 2 / HR 70%
Now the wind is behind you. While it is tempting to pick up speed you work to keep your exertion level at RPE 2 / 70% max HR.

44:02
Direktor – Format C
RPE 2 / HR 70%
It’s in front of you again, and it will be for the next 4 minutes. Hang on to RPE 2 / 70% max HR.

49:12
DJ Vincent – Phili Beat
RPE 2 / HR 75%
One last handoff, one last 5 minute climb that takes you back to the top of RPE 2 / max HR.

Cool It Down
52:43
The Black Seeds – Black Sunrise
RPE 2 / HR 65%
The relay is over. Let yourself cool down.

57:15 Te Vaka – Ata fou
RPE 1 / HR 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.