Workout #170 (pdf)

One measure of fitness is based on how quickly the body recovers after a work effort. Here are 3 How quickly do you recover? Here’s the chance to test yourself.

Run Time 1:03:17

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

04:39 Katie Herzig – I Will Follow

07:31
All India Radio – Echo Other (MK early mix)
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
10:10
Elephant Stone – Strangers
RPE 3 / HR 75%
It all starts here with an easy 3 minute climb that takes you to the bottom end of RPE 3 / 75% max HR. Slow your pace, and embrace this increase in intensity. It’s your first test of the journey.

13:28
The Pains of Being Pure at Heart – Falling Over
RPE 2 / HR 65%
Here’s your first chance to recover. The road heads downhill and so does your exertion level. There are 3 minutes to enjoy being at RPE 2 / 65% max HR. Don’t waste it.

16:30
The Pack a.d. – Crazy
RPE 2 / HR 75% – 80%
If that first climb was a test then this next 24 minute climb is the exam! This is 4 minutes that will gradually move you through RPE 3 / 75% to 80% of HR max.

20:12
Blue Cell – This Time
RPE 3 / HR 80%
Keep climbing! Hold the top end of RPE 3 / 80% max HR for the next 6 minutes.

26:21
Rodion Nikitin – Just Believe
RPE 4 / HR 80% – 85%
You’re still climbing, and you’re still being tested! It’s time to increase the intensity. Transition gradually to the top end of RPE 4 / 85% max HR over the next 7 minutes.

33:40
De Madrugada – Seu Olhar
RPE 4 / HR 85%
The 7 minutes to the top of this long climb is hard work. It is 7 minutes of working at the top end of RPE 4 / 85% max HR; and then there’s the chance to recover.

40:21
Corona – La Playa Del Sol
RPE 2 / HR 65%
Woohoo……3 minutes of recovery time! Take your exertion back to RPE 2 / 65% max HR. Get ready for the final part of today’s test!

43:08
Spagno – Costanza
RPE 3 / HR 75%
One last little 7 minute section of road to conquer. You’re heading back uphill taking your exertion to the bottom end of RPE 3 / 75%, and holding it there for the next 3 1⁄2 minutes.

46:29
Decò – Aspetto Il Sole
RPE 3/4 / HR 75% – 85%
Here’s the last push to the top. It will take you 3 1⁄2 minutes to get there, and it will take you working at the top end of RPE 4 / 85% max HR for most of this section of road. Passing this test is just moments away!

Cool It Down
50:10
Mexican Institute of Sound – El Microfono
53:43
RPE 2 / HR 65%
This is the final recovery. It’s another journey completed. Another test passed. Start cooling down.

Sound Dive Index and Cat Martino – Water in Our Hands
RPE 2 / HR 65%
Continue cooling down.

57:47
All India Radio – The Quiet Ambient
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.