Workout #176 (pdf)

Forty minutes. One climb. What’s not to love about this scenario?!

Run Time 59:10

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

Run Time 59:10

00:00
Pacha Massive – Don’t Let Go
RPE 1 / HR 50%
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).

03:18
John Costello – Spheres
RPE 1 – 2 / HR 50% – 65%
Continue warming up.

06:23
Federico Conti – Pianissimo
RPE 2 / HR 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
10:19
Kanarek – King Of The World
RPE 3 / HR 75%
We have arrived at the base of this very long, challenging climb. Slow your pace and use these first 4 minutes to gradually take your body to RPE 3 / 75% max HR.

14:07
Nacao Zumbi – Carimbaeo
RPE 2 / HR 70%
There’s a slight break here as the incline levels off just a bit. Let the intensity slip down to the middle of RPE 2/ 70% for a good 5 minutes.

19:36
The Orb – Vuja De
RPE 3 / HR 80%
All good things must come to an end. This climb is now getting steeper. Before you know it you are working at the top end of RPE 3 / 80% max HR.

26:44
Bonobo – Eyesdown
RPE 3 / HR 75%
How do you feel about surprises? What if you just happen to discover a valley right here where you didn’t expect it? Fly down that side of the valley but keep your pace high enough to maintain RPE 3 / 75% max HR.

31:15
Rufus White – Every Little Star
RPE 4 / HR 80%
Recess is over, and it’s time to get back to the fun of climbing. Find that slow, climbing pace and take your exertion to the bottom end of RPE 4 / 80% max HR. There are 4 minutes until things get tougher.

35:43
Sunn Jellie – Cassiopeia
RPE 4 / HR 85%
Are you ready for 8 minutes of hard work? Here it is. Get to the top end of RPE 4 / 85% max HR, and hold it!

43:50
Stephanie Cooke – Alright
RPE 3 / HR 75%
8 minutes down and 8 more to go. This next 8 minutes is a little easier. Let yourself slip back into RPE 3 / 75% max HR. You are almost to the top!

Cool It Down
51:18
Sunburn In Cyprus – If It’s Good For Me
RPE 2 / HR 65%
The climb is now behind you. Back off the intensity and start cooling down.

54:46
Audiokonstrukte – Karmakoma
RPE 1 / HR 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.