Workout #168 (pdf)

Enjoy the sensation of working aerobically knowing that you will benefit greatly from this workout.

Run Time 59:09

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
The Mommyheads – Spiders
RPE 1-2 / 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).

03:24
Derek James – There Is The Sun
RPE 1-2 / HR 50% – 65%
Continue warming up.

06:45
Parlour Steps – Only Mystery
RPE 2 / HR 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
10:18
Wire Faces – Count To Three
RPE 2 / HR 70% – 75%
The flat road continues and it feels oh so good. Settle into your pace, and gradually move yourself to the top end of RPE 2 / 75% max HR over the next 4 minutes.

14:17
Anny Celsi – Tangle-Free World
RPE 2 / HR 75%
Did you feel that? It seems this road has a bit of incline to it. It is trying to slow you down. You make the adjustment to your pace so that you can hold RPE 2 / 75% max HR for the next 4 minutes.

18:32
Fierce Bad Rabbit – Everything Is Alright
RPE 2 / HR 75%
That incline is still here…and it’s getting a little steeper. Hold your exertion at RPE 2 / 75% max as your pace slows a bit to adjust to the change.

22:31
The Service Industry – We Buy Broken Gold
RPE 3 / 75% – 80%
So far so good, but now the wind machine has been turned on. Over the next 2 minutes the wind and the incline you are on will gradually move your exertion to the top end of RPE 2 / 80% max HR.

24:56
Swimmer One -This Club is for Everybody, Even You
RPE 1/2 / HR 65%
Enjoy this quick 4 minute break as the wind leaves and the road flattens. Get back down to RPE 2 / 65% max HR.

29:10
Army Navy – Right Back Where We Started From
RPE 2 / HR 70% – 75%
Cruising at a nice easy pace is fine for some, but your body is in the mood for a bit of speed. Pick up your pace for the next 3 minutes taking your exertion back to the top end of RPE 2 / 75% max HR.

32:30
Motion Potion – Saturdazed
RPE 2 / HR 75%
Here the road changes again. It’s another incline that slows your pace but your goal is to keep your exertion at the top end of RPE 2 / 75% max HR no matter what happens.

37:48
MC Jack in the Box Below
RPE 3 / HR 75%
All this aerobic work means there is more than enough fuel to get you to the end. You can afford to pick up the pace and take yourself into the low end of RPE 3 / just above 75% of HR max.

44:15
Kings of Addiction – Infectious
RPE 3 / 80%
That slight incline is back. Don’t slow down! Move yourself gradually to the top end of RPE 3 / 80% max HR over the next 3 minutes.

47:32
Pocket – Jars Of Fireflies
RPE 3 / 80%
Don’t let up. You are almost there. It’s another 3 minutes at RPE 3 / 80 % max HR until this journey is done.

Cool It Down
50:37
Takeru Ishikawa & Anji Bee – Favor Tweet
RPE 2 / HR 65%
Enjoy the good feeling of completing an aerobic journey as you cool down.

54:03
Shaya – Spirit Of The Age
RPE 1 / HR 65% – 50%
Stretch those tired muscles. They have more than 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.