30 Min Workout Workout #178 (pdf)

Today is the day you that you dance with the wind. One minute it’s in front you and then next it’s gone. Use this journey to build strength and determination.

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 33:09

00:00
Tosca – Züri
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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
04:33 Show Me The Skyline – May
RPE 2 / 65%-75%
You are ready, and the flat road awaits. Time to get going. Shift your pace upwards to transition through and to the top of RPE 2 / 65% – 75% max HR over the next 3 minutes.

07:46
Second Dan – Forget To Remember
RPE 3 / 80%
Now that you’ve found that quick pace the challenge is to hang onto it and not let the wind slow you down. Why is there always wind?? Well, just because! Regardless it’s there and we have to push against it for the next 4.5 minutes and it pushes you up to RPE 3 / 80% max HR. Let the dance begin!

12:08
Telepathic Butterflies – Cheerleader
RPE 2 / 70%
And then it was gone…the wind that is! You’re now back to perfect conditions. Reward yourself over the next couple of minutes by slowing the pace and slipping back into RPE 2 / 70% max HR.

14:52
Gum – Asleep At The Wheel
RPE 2-3 / 70%-80%
The perfect conditions continue. To celebrate open the throttle and pick up your pace. Spend the next 4 minutes moving your exertion from the middle of RPE 2 / 70% max HR to the top of RPE 3/ 80% max HR.

18:31
Kilo Bit No More Time
RPE 4 / 8-%-85%
The wind is back!!! And this time it is blowing hard enough to have you working somewhere within RPE 4 / 80% – 85% max HR over the next 3 minutes.

21:22
School of Seven Bells – Half Asleep
RPE 2 / 70%
And then it was gone… back to that perfect place where you can enjoy the sensation of simply cruising along at a nice easy pace to find RPE 2 / 70% max HR.

24:45
Ruby Jean and the Thoughtful Bees – Cold Hearted
RPE 2-3 / 70%-80%
Feeling good? Pick up the pace and transition back through RPE 2 / 70% to the top end of RPE 3 / 80% once again, and for the last time today.

Cool It Down
27:54
Urban Myth Club – Breathe
RPE 2-1 / 65%-50%
The dance is over. Back it off and start cooling things down.
Stretch those tired muscles.

_{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.