30 Min Workout #179 (pdf)

Are you ready for a nasty hill? Remember, those who do not challenge themselves never know what they are truly capable of. What are you capable of?

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 34:44

Run Time
Song
RPE
What To Do

Warm It Up
00:00 Light of Sumeria – Primate
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
03:50
The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
RPE 2 / 70%
The climb is in view. How’s your energy? Are you ready for some fun? Start moving your exertion to RPE 3 / 70% max HR Hold this for the next 3 minutes.

6:35
Oleg Serkov – Islands
RPE 3 / 70-75%
The climb gets a bit steeper here and shifts you into RPE 3 / 70%-75% max HR. Work at this level for the next 3.5 minutes.

09:08
Kristine W – Be Alright
RPE 3 / 75%
Keep on climbing but now find the top end of RPE 3 / 75% max HR.

12:47
Neurotron – Mind Reflections
RPE 3 / 75%-80%
No you didn’t get stuck in glue, but it does feel like it, doesn’t it? This climb is getting steeper and for the next 6 minutes you will work your way through and to the top of RPE 3 / 75% – 80% of max HR.

18:50
Simfonika Island – Yez Yes Supernova
RPE 4 / 80%-85%
Now it’s time to work to the top end of RPE 4 / 80% – 85% max HR. You’ve got 3 minutes to do that! Keep that pace. Slow, steady, and strong.

21:55
Dennis – Winners
RPE 5 / 85%
There are just 3.5 minutes left. The top is in sight. Pick up the pace just a bit and work at the bottom end of RPE 5 / 85% max HR.

Cool It Down
26:14
Coast – Running Out Of Time
RPE 2 / 65%
It’s time to head back downhill and home. Time to recover yourself back down to RPE 2 / 65 max HR.

29:38
Babylon Saints – Day To Day
REP 1 / 65%-50%
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.