Workout #167 (pdf)

Ripples look nice on water, but when they appear on the road you are traveling along they are not so pretty. The ripples on this journey are in the form of wind and hills with some easy parts thrown in for good measure.

Run Time 1:04:32

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
Last November – Sunday Afternoon
RPE 1 / HR 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).

03:32
The Details – The Height Of Land
RPE 1 / HR 50-65%
Continue to warm-up

06:23
Lisa Bouchelle – Along For The Ride
RPE 2 / HR 65%
Pick up the intensity a bit …still warming it up to just at the low end of RPE 2 / 65% max HR.

Crank It Up
09:45
Michael Behm – The Apple In Her Hand
RPE 2 / HR 70%
It’s time to open up the throttle on this flat road. Lift the pace for the next few minutes, but hold onto RPE 2 / 70% max HR.

12:26
Von Bizmark – Address The Silence
RPE 2/3 / HR 75%
Do you feel that? It’s the wind looking to slow you down, but you won’t let it…will you? Hold on to the pace you’ve set and take your exertion to the top of RPE 2 / 75% max HR and maintain it for the next 4 minutes.

16:09
Chester Bay – The Road
RPE 2/3 / HR 75%
The wind is not letting up. Your pace slows a bit for the next 2 minutes but you hang on to RPE 2 / 75% of max HR.

18:47
Derek James – Ain’t No Thing Is Perfect
RPE 2/3 / HR 75%
Now your pace is slowed a little more by a slight incline that last 4 minutes. Your goal is to stay RPE 2 / 75% max HR.

22:09
Metric – Gimme Sympathy
RPE 2 / HR 70%
Nice job! You are now rewarded with a perfect patch of road. You recover to RPE 2 / 70% max HR. This piece of heaven lasts for 3 minutes.

25:20
Theatre of Disco – Oke
RPE 2/3 / HR 75%
Time flies when the conditions are perfect. You now find yourself at the base of a hill. A big, long, 11 minute hill. Over the first 3 minutes exertion will head to RPE 2 / 75% max HR.

28:44
Derek and the Darling – Suddenly
RPE 3-4 / HR 75%-85%
That’s 3 minutes down, 8 minutes to go. Over the next 4 minutes gradually move yourself from the bottom end of RPE 3 / 75% max HR to the top end of RPE 4 / 85% max HR.

32:58
Donna Lewis – Shut The Sun Out Gateway
RPE 4/5 / HR 85%
There are just over 3 minutes to the top of this hill. HoldonRPE4/85%maxHR.

36:18
Balo – The Bet
RPE 3 / HR 75%
Well done. The road is anything but flat here but its intensity has lessened enough for you to recover to RPE 3 / 75% max.

42:36
White Gold – I Can Dream Alone
RPE 3 / HR 75%
There’s another 5 minutes of climbing at RPE 3 / 75% max HR, and then…..and then you work again!

47:38
Lori Michaels – Wild Ride
RPE 4/5 / HR 85%
Here it is the last 3 minutes. Keep on climbing! Keep on working! Get to RPE 4 / 85% max HR and hold it there until you get to the top!

Cool It Down
50:48
Beat Pharmacy – Sunshine (Dub)
RPE 2 / HR 65%
Oh yeah, that’s it! We – are – done. Let’s start cooling down.

57:38
Radiophonic – Desert Wind
RPE 1 / HR 65-50%
Stretch those tired muscles. They have more than earned it.

_{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.