Workout #173 (pdf)

The definition of fun is “something that provides mirth or amusement”. Today is your lucky day…there are four climbs ahead of you that will provide you with a whole bunch of fun!

Run Time 1:00:10

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
Track A Tiger – Heart
RPE 1-2 / HR 50% – 65%
Start off the journey in an easy way. You are at RPE 1 / below 65% max HR.Start off the journey in an easy way. You are at RPE 1 / below 65% max HR.

02:22
Anna Johnson – Ready to Go
RPE 1-2 / HR 50% – 65%
Continue warming it up

06:18 Seth
Swirsky – Watercolor Day
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
09:18
Junip – Rope an Summit
RPE 3 / HR 75%
A simple 4 minute climb gets all of the fun started. Let’s see how you do…take your exertion level to RPE 3 / 75% max HR.

13:44
Aaron English – Anywhere End Up Street
RPE 2 / HR 65%
That is climb #1 behind you. Enjoy this 4.5 minute recovery period while it lasts. Let your exertion level come back down to RPE 2 / 65% max HR.

18:20
Jensen Keets – Distraction
RPE 3 / HR 80%
This next climb may be short, but it’s anything but sweet! It’s 3 minutes of climbing at the top end of RPE 3 / 80% max HR.

21:14
Salteens – Hallowed Ways
RPE 2 / HR 65%
And that is climb #2 completed, and that means there are two more “fun” climbs to go. Use the next 3 minutes to recover to RPE 2 / 65% max HR.

24:50
Ride Your Bike – The Connection
RPE 3 / HR 75%
The easy stuff is done. Are you ready for 7 minutes of good challenging physical fun? The first part of this third climb lasts for 4 minutes and you’re working at RPE 3 / 75% max HR….go there now!

28:45
Manafest – Fire in the Kitchen
RPE 3 / HR 80%
There are 3 more minutes of fun left in this third climb. And you guessed it…..it’s a little tougher now. You are now working at the top end of RPE 3 / 80% max HR.

31:31
ESoul – The Sun
RPE 2 / HR 65%
All that good sweaty fun deserves a reward. Use the next 6 minutes to recharge! Get back to RPE 2 / 65% max HR. Use this time wisely…the last climb is 14 minutes long. Doesn’t that just sound like a bunch of “fun”?

37:37
Vidian – Hornet
RPE 3 / HR 75%
Here it is…..the last climb of the journey. It’s 14 minutes of FUN! This first section is 3 minutes long and takes you to RPE 3 / 75% max HR.

40:54
Benja Molina – Ballyhai
RPE 3 / HR 80%
Have you felt like something’s been missing throughout this journey? Can’t quite put your finger on it? What is missing from the equation?? Oh yeah…..it’s the wind. Well, here it is to make your life a little more difficult. Hold that climbing pace, and take yourself to the top end of RPE 3 / 80% max HR for the next 7 minutes

47:25
Jay-J – Love Alive
RPE 4 / HR 85%
You are heading into the last 4 minutes of today’s fun. It’s the last part of the final climb. The wind has increased in intensity, and you respond by taking your exertion to RPE 4 / 85% max HR.

Cool It Down
51:14
Sunburn In Cyprus – In The Sunshine
RPE 2 / HR 65%
That’s it, the party is over! All of the “fun” is behind you so recover one last time. Start cooling things down.

55:52
Genuine Childs – From Around The Way
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.