30 Min Workout #180 (pdf)

Time to work on showing your speed then your strength before bringing both of those elements together into one perfect push to take you to the end.

Run Time 31:38

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

Warm It Up
00:00
Lovespirals – Love
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
03:37
Show Me The Skyline – Legs Tangled
RPE 3 / 80%
RPE 2 / 70%
Are you feeling the need for speed? The road is flat and this is your chance to play with speeding up and then slowing down. During the next 3 minutes alternate between a fast and slow pace that will result in you working at RPE 3 / 80% max HR and then at RPE 2 / 70% max HR.

06:38
The Mohawk Lodge – A Crime Of Passion
RPE 3 / 80%
RPE 2 / 75%
Continue alternating between a fast and slow pace through the next 3 minutes. This time the wind is against you so your exertion will range between RPE 3 / 80% max HR and RPE 2 / 75% max HR.

09:30
Oleg Serkov – Black Wings
RPE 2 / 65%-75%
Whew! Take a 3 minute break and cruise along within RPE 2 / 65%-70% max HR. You deserve it….great work so far.

13:35
Million Dollar Mouth – Big Kiss
RPE 3 / 80%
RPE 2 / 75%
The break is over so, get back at it! There’s12 minutes of speed work to do before the next easy part. Pick up pace and hold it for 3 minutes taking yourself to RPE 3 / 80% max HR. Once you’ve completed the 3 minutes, slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

16:59
The Dont’s – Breakdown
RPE 3 / 80%
RPE 2 / 75%
And here is more of the same. Pick up that pace and hold it for 3 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

20:03
Modern English – It’s Ok
RPE 3 / 80%
RPE 2 / 75%
And one more time….just for fun. Pick up that pace and hold it for 2 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

22:58
Dragonette – I Get Around
RPE 2 / 65%-75%
Remember its all gain, no pain, just some sweat. Time to recover, hydrate, and recharge. There are 4 minutes between here and there.

Cool It Down

26:03
The Warheads – Abandon Hope
RPE 2-1 / 65%-50%
It’s time to head back downhill and home. Time to recover yourself back down to RPE 2 / 65 max HR.
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.