Workout #177 (pdf)

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%+

Sometimes the greatest obstacle in your way is how you approach what is placed in your path. Are you ready to tackle two climbs? Be sure that you have packed your positive attitude…. it’s your best tool to get up and over them.

Run Time 1:03:07

Song
RPE
What To Do

Warm It Up
00:30
Auditory Canvas – Chrysalis
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).

05:25
Broken Social Scene – World Sick
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE2/65%maxHR.

Crank It Up
09:50
Dragonette – Pick Up The Phone
RPE 3 / 75%
It’s now time for 14 minutes of fun that consists of climbing your way to the top of the first hill. Spend the first 4 minutes moving your body into RPE 3 / 75% max HR.

13:22
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.

18:03
Jensen Keets – Upgrade
RPE 4 / 80% – 85%
We’re 6 minutes out from the top of the first climb. 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.

21:44
Wild Nothing – Confirmation
RPE 4 / 80% – 85%
There are just 3 minutes to the top … keep it going!

24:41
Between The Trees – Words
RPE 2 / 65%
Hard to believe that it’s only going to take us 4 minutes to get back to the bottom. All that really matters is that you get to recover back to RPE 2 / 65% max HR. Enjoy this!

28:15
Fred – Skyscrapers
RPE 2 / 65%
You’re on a flat road for the next 3 minutes. Hang on to this RPE 2 / 65% max HR feeling, and use the time to gather up some positive thoughts….you will need them.

31:20
Kombinat 100 – Schubert Laeuft
RPE 3 / 75%
There are 19 minutes of work ahead of you. Over the next 3 minutes take your exertion back to RPE 3 / 75% max HR. Think positive thoughts.

34:58
Te Vaka – Tui Moana
RPE 3 / 80%
Are you positive you can make it to the top? Sure you are! It’s steeper here. Take yourself to the top end of RPE 3 / 80% max HR.

39:00
Black Wire – Greatest Day
RPE 4 / 80% – 85%
There are still 11.5 minutes between you and the top. They are a tough 11.5 minutes. Over the next 6.5 minutes gradually move your exertion to the top of RPE 4 / 80% – 85% max HR.

45:38
Zwalaka – Deeper
RPE 4 / 85%
There are just 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
50:46
Roberto Bardini – Ci Siamo
RPE 2 / 65%
There you have it….2 hills conquered. That’s something to be positive about. Back it off and start cooling things down.

57:50
Papercutz – Do Outro Lado Do Espelho
RPE 1 / 65%-50%
Stretch those tired muscles.

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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.