Workout #174 (pdf)

Run Time 1:00:09

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

If your legs are in need of some speed than this is your journey! Ahead of you lies a flat road that provides the perfect opportunity for some interval work in the form of speed drills. Remember the most important part of interval work is the recovery. Be sure to recover fully between the work efforts!

Warm It Up
00:00
Diviniti – Find A Way (Danny Krivit Edit)
RPE 1 – 2 / 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) before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
10:20
Mario Ferrini – Morning Breeze
RPE 4 / 80%-85%
RPE 2 / 65%
This is the start of the interval work. Over the next 6 minutes create 3 or 4 opportunities to speed up your legs and push your exertion level up to RPE 4 / 80%-85% max HR. In between these bursts of speed be sure to let yourself recover full to RPE 2 / 65% max HR.

16:02
Manuel Sahagun – Rhythmical
RPE 2 / 65%
It’s now time to glide along at RPE 2 / 65% max HR for the next 5 minutes. Enjoy being in this recovery mode. There is more work ahead.

21:10
Alexander Kostruba – The Secret
RPE 4 / 80%-85%
RPE 2 / 65%
The easy part is over for now. Time to run through the speed drills again. You have 5 minutes to push yourself through 3 to 4 drills and to RPE 4 / 80-85% with full a recovery of RPE 2 / 65% max HR between each drill.

25:51
Ping Trace – We Are Human
RPE 2 / 65%
It’s only 3 minutes long this time, but any chance to recover to RPE 2 / 65% max HR should not be overlooked. Once again…enjoy this.

28:50
Riverside Soul – That Party Feelin’
RPE 4 / 80%-85%
RPE 2 / 65%
Here’s the second last set of speed drills in today’s journey. You know what to do – 3 to 4 drills working to RPE 4 / 80- 85% with a recovery of RPE 2 / 65% max HR between drills.

34:25
Desusino Boys – Trigger
RPE 2 / 65%
Well done. Enjoy the next 6 minutes of recovery time at RPE 2 / 65% max HR before the final set of speed work.

40:55
Matthias Heilbronn – Can You Feel It
RPE 4 / 80%-85%
RPE 2 / 65%
Time to test yourself with one last 10 minutes set of speed drills. This time, attempt to complete 5 or 6 drills working to RPE 4 / 80-85% max HR. And don’t forget to recover to RPE 2 / 65% max HR between the work efforts.

Cool It Down
50:28
Roberto Bardini – My Pleasure
RPE 2 / 65%
This is the final recovery of the journey. Start cooling down.

54:25
admiralbob77 – Inside Outside
RPE 1 / 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.