30 Min Workout #177 (pdf)

You are about to embark on an aerobic journey that will bounce you around like a baton in a relay race.

Run Time 33:30

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:30
Broken Social Scene – World Sick
REP 1 / 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 RPE2 / 65% max HR.

Crank It Up
05:13
Dragonette – Pick Up The Phone
RPE 3 / 75%
It’s now time for the fun to beginthat consists of climbing your way to the top of this hill. Spend the first 4 minutes moving your body into RPE 3 / 75% max HR.

08:45
Metric – Help I’m Alive
RPE 3 / 75%-80%
Feeling good? Feeling strong? That’s good because you’ll need that positive feeling to push through the next 5 minutes as you gradually move your exertion level to the top end of RPE 3 / 75% – 80% max HR.

13:25
Jensen Keets – Upgrade
RPE 4 / 80% – 85%
You’re 12.5 minutes out from the top of the hill. Hope you’re hanging on to that positive outlook because you will need it as things get steeper and tougher. Gradually take yourself to the top end of RPE 4 / 85% max HR.

17:05
Wild Nothing – Confirmation
RPE 4 / 80% – 85%
There are just 9 minutes to the top … keep it going!

20:05
Zwalaka – Deeper
RPE 4 / 85%
There are just 5.5 more minutes of working at RPE 4 / 85% max before you reach the top. Where is that positive thinking when you need it most? Find it now!

Cool It Down
25:28
Roberto Bardini – Ci Siamo
RPE 2 / 65%
There you have it….one big hill conquered. That’s something to be positive about. Back it off and start cooling things down.

_{Weekly Workout © 2010 Cadence Revolution}

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.