Workout #172 (pdf)

A shallow climb with a twist of wind and a dash of speed will not leave you shaken or stirred, but will have you working aerobically all the way.

Run Time 1:00:34

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
Jephte Guillaume – Shining Your Way
RPE 1-2 / HR 50% – 65%
Start off the journey in an easy way. You are at RPE 1 / and your heart rate is below 65% of your maximum heart rate (max HR).

07:15
Poetrycafé – Music
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
10:00
Sugar & Gold – Feels Like Fire
RPE 2 / HR 70%
It’s time to start the shallow climb. Remember the goal is to stay aerobic through this journey. Focus on your breathing as you move to the middle of RPE 2 / 70% m,ax HR.

13:34
Route 33 – Looking Back
RPE 2 / HR 75%
So far so good….and easy! Lift your pace over the next 3 minutes as you continue to climb. Take your exertion to the top end of RPE 2 / 75% max HR.

16:42
This Morning Call – Clockworks
RPE 2 / HR 75%
You knew the wind would find you, and here it is. Trade speed for control, slow your pace and keep yourself at the top end of RPE 2 / 75% max HR for another 4 minutes.

20:15
Moba Sound – My Cats
RPE 2 / HR 70%
Time to say “goodbye” to the wind, and “hello” to some easy climbing. There are 6 minutes of working in the middle of RPE 2 / 70% max HR ahead of you.

26:30
ProduceGame – Had A Vision
RPE 2 / HR 70%
That’s not your imagination, this shallow climb just shifted up ever so slightly. Slow pace to keep yourself in the middle of RPE 2 / 70% max HR for the next 3.5 minutes.

30:00
Mechanica – Illusion
RPE 2 / HR 70% – 75%
Wind? Well, of course! You didn’t think working aerobically up an easy climb wasn’t going to have its challenges. Or did you? Your task now is to find a spot within RPE 2 / 70% – 75% max HR, and to hold that spot for the next 4 minutes

33:57
Palenke Soultribe – Mental Connection
RPE 2 / HR 70%
Nice job. The wind is now out of the way. Pick up your pace, and hold it for the next 7 minutes. Take your exertion level to the top end of RPE 2 / 75% max HR.

40:57
North End – Kind of Life
RPE 2 / HR 70% – 75%
There are just 9 minutes of climbing left to go. The wind is gone, it’s just you and what is left of this hill. Settle yourself somewhere within RPE 2 / 70% – 75% max HR, and hold it there until you crest over the top and head for home.

Cool It Down
50:00
The Shift – On This Side
RPE 2 / HR 65%
Let’s start cooling down, and celebrate the benefits you have gained by working aerobically throughout this journey.

53:50
Crisopa – North Left
RPE 1 / HR 65% – 50%
Stretch those tired muscles.

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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.