Workout #179 (pdf)

Are you ready for a couple of nasty hills? There will be a chance to recover between them…..be sure you use that time wisely. 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 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+

Run Time 59:36

Run Time
Song
RPE
What To Do

Warm It Up
00:00 Light of Sumeria – In Loving Memory of Earth Primate (Medeley)
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
09:49
The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
RPE 2 / 70%
The first climb is coming into view, but there is still 3 minutes of flat road left to go before you get to the base of the hill. Prepare yourself by moving your exertion to RPE 2 / 70% max . How’s your energy? Are you ready for some fun?

12:34
Oleg Serkov – Islands
RPE 3 /75%
Stepping onto the first 12 minute climb now, adjust the pace and slow it down a notch as you look for that RPE 3 / 75% max HR. Hold this for the next 2.5 minutes.

15:05
Kalliopi – Naked
RPE 3 /80%
Keep on climbing but now find the top end of RPE 3 / 80% max HR.

18:14
Danny Handes – So Bad
RPE 4 / 80%-85%
We’re halfway to the top of this hill, and now comes the big challenge as the intensity ramps up taking you into RPE 4 / 80 – 85% max HR.

21:08
Lab Partners – Strange
RPE 4 / 80%-85%
Keep on climbing. Keep on moving those legs. There are 3 minutes between you and a chance to recover. For now hold yourself at RPE 4 / 80 – 85% max HR.

24:08
Proxymo – French Fries
RPE 2 / 65%
Well done! You are now on a downhill that is almost 4 minutes long. Let yourself recover back to RPE 2 / 65% max HR. Take this time to recharge…ahead of you lies the second climb that is much bigger than the first!

27:51
Jay-J – If I Wanted You
RPE 2 / 65%-75%
If you thought 12 minutes of climbing was fun then you will love the next challenge! It’s 22 minutes of muscle burning, heart pounding, gasping for air, fun. But first you start with an easy 6 minute shallow climb that takes you through and to the top end of RPE 2 / 65% – 75% max HR.

34:00
Kristine W – Be Alright
RPE 3 / 75%
The climb gets a bit steeper here and shifts you into RPE 3 / 75% max HR. Work at this level for the next 3.5 minutes.

37:32
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.

43:40
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.

46:47
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
50:06
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.

54:31
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.