Workout #171 (pdf)

Ahead of you is a ribbon of flat aerobic road leads to a short climb that will push you into the anaerobic zone.

Run Time 1:01:49

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
Chubby Carrier – Rockin’ In The Cradle Of The South
RPE 1-2 / HR 50% – 65%
Start off the journey in an easy way. You are at RPE 1 / below 65% max HR.

04:05
Al Rapone – La Vierge
RPE 2 / HR 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

07:08
Twilight Hotel – Viva La Vinyl
RPE 2 / HR 65%
Continue warming up.

Crank It Up
10:41
Albert Cummings – Party Right Here (Live)
RPE 2 / HR 70%
Right now you are on an easy flat road. Over the next 4 minutes you will take yourself to the middle of RPE 2 / 70% max HR. You will enjoy this feeling because in 23 minutes you will start a climb…a very challenging climb!

14:07
Magic Slim & The Teardrops – Let Me Love You
RPE 2 / 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 3.5 minutes.

17:35
John Németh – Love Me Tonight
RPE 2 / HR 75%
Finally a bit of a break from the wind, but you will not recover. In fact you will take advantage of these perfect conditions to lift the pace up to stay right at the top end of RPE2 /75%maxHR.

20:16
Coco Montoya – Gotta Mind To Travel
RPE 3 / HR 80%
You are halfway to the climb now and the wind is back, and it is trying to slow you down. Slowing down is not an option. Keep up the pace up and move into RPE 3 / 80% max HR. There are 4 minutes between you and a chance to recover.

24:00
Little Mike And The Tornadoes – What About Love
RPE 2 / HR 65%
Here it is ….3.5 minutes of recovery. Take advantage of this break and take yourself to the bottom of RPE 2 / 65% max HR.

27:33
Loomis & The Lust – Girl Next Door
RPE 2 / HR 70%
You are still on a flat road, and you’re feeling fine. You are feeling so good that you lift up your pace and take your exertion to the middle of RPE 2 / 70% max.

30:16
Elephant Stone – Lies, Lies, Lies
RPE 2 / HR 70%
You are now just 3 minutes out from the climb, and the wind is back getting in the way. Slow your pace back a notch to conserve your energy and stay at RPE 2 / 70% max HR.

32:26
Edmund’s Crown – Only thing I’ve Got
RPE 2 / HR 75%
Are you ready for this 12 minute climb? Oh yeah!! Adjust your pace, and settle into the top end of RPE 2 / 75% max HR for the next 2.5 minutes.

35:14
Brant Christopher – Climb
RPE 3 / HR 80%
Things are getting a little steeper. It’s time to work a little harder. Take yourself to the top end of RPE 3 / 80% max HR.

38:45
Ash Grunwald – Hey Baby
RPE 3-4 / HR 80%-85%
Halfway there, and you can feel this climb slowly ramping it up another notch that will see you transition over the next 2.5 minutes through and to the top end of RPE 3 / 80% – 85% max HR.

41:28
Damon Fowler – Lonely Blues
RPE 4 / HR 85%
Just over 4 minutes left to the top, and it’s all at the high end ofRPE4/85%ofHRmax.

45:52
Bill Perry – Trouble In The Shotgun
RPE 2 / HR 65%
What goes up must come down. It’s time to recover to RPE 2 / 65% max HR. Enjoy the next 2.5 minutes before the last bit of work in this journey.

48:30
The Fabulous Thunderbirds – Can’t Tear It Up Enuff
RPE 2 / HR 70%%
It’s time to hotdog it to the end. Pick up that pace one last time for 3 minutes and take yourself to the middle of RPE 2 / 70% max HR.

Cool It Down
51:29
JD & The Straight Shot – This Kind Of Life
RPE 2 / HR 65%
And there you have it…another journey completed. Start cooling down.

54:40
Nathan Lawr and the Minotaurs – Righteous Heart
RPE 1 / HR 65%
Continue cooling down.

58:00
Kensington Prairie – A Million Skies
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.