Workout #175 (pdf)

This journey will challenge you to work at a steady pace – no matter what!

Run Time 1:00:33

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

RPE 3 / 75 – 80%
It’s now time to jump onto a hill that will last 6 minutes. Start by slowing your pace but continue to challenge yourself. Your exertion level firmly in RPE 3 / 75%-80% max HR.

17:46
Jensen Keets – Distraction
RPE 3 / 75 – 80%
You are halfway to the top of this first climb. Now the wind becomes a factor. Change your pace, but your body is working at the same intensity.
RPE 3 / 75 – 80%.

20:50
Moonlit Sailor – Hope
RPE 3 / 75 – 80%
Now you find yourself on a nice 8 minute plateau. Pick up the pace, but hold the gauge at RPE 3 / 75%-80% max HR.

24:58
The Quick & Easy Boys
RPE 3 / 75 – 80%
Take Your Medicine
You are now heading into the second half of the 8 minute plateau. Just keeping on doing what you are doing.

28:52
Touchphonics – Ragtime Swing
RPE 3 / 75 – 80%
There are still 22 minutes to go. And it’s 22 minutes of climbing. Here’s the first 6 minutes – and it’s steep. Remember to keep your exertion at RPE 3 / 75%-80% max HR.

34:18
Groove Junkies – Far Away
RPE 3 / 75 – 80%
You are now into the second 6 minute section of the climb. It’s not as steep here so pick up your pace to stay at RPE 3/ 75%-80% max HR .

40:40
P-Bass Expressway – Interstate
RPE 3 / 75 – 80%
You can feel this climb backing it down a bit more, so you need to ramp that pace up again to keep that gauge at RPE 3 / 75%-80% max HR.

44:56
RPE 3 / 75 – 80%
Todd Terry – Just for You
You are heading into the last 6 minutes of the climb. If you thought things would continue to get easy, think again. It’s steeper here. Ramp up the intensity, slow your pace, and keep your body holding to RPE 3 / 75%-80% max HR.

Cool It Down
50:46
Subliminal – Inside Outside
RPE 2 / HR 65%
And that’s all folks! Back off the intensity and start cooling down.

56:00
Loveshadow – Melting Into One
RPE 1 / HR 65%
Weekly Workout © 2010 Cadence Revolution

_{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.