30 Min Workout #182 (pdf)

Welcome to our version of the stairway to heaven, that sees you climbing three significant hills! Enjoy!

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 35:01

Warm It Up
00:00
Freak Owls – Optimistic Automatic
RPE 1 / 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).

02:10
Kanarek – Ah Ah Ah Ah
RPE 2 / 50%-65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
05:57
Johnny DeMarco – Need You Tonight
RPE 3 / 75%
Here’s 7 minutes of climbing fun for you. Are you ready for it? Good! Jump aboard and start climbing. Take your exertion level to RPE 3 / 75% HR max.

09:28
The Mohawk Lodge – Wear ‘Em Out
RPE 4 / 80-%-85%
You are half way up this first hill. It’s now time to show off the power you have within….pick up the pace and transition smoothly through and to the top end of RPE 4 / 80%-85% over the next 3.5 minutes.

13:01
Kalliopi – Around the World
RPE 2 / 65%
You have now found a nice plateau that feels like a little piece of heaven. Let yourself recover to RPE 2 / 65% HR max.

16:03
Gilli Moon – I’m Alive
RPE 3 / 75%
The next step on the stairway is waiting for you so it’s time to get back to work. There are 17 minutes of climbing ahead. This first part takes you to RPE 3 / 75% HR max.

19:57
Loomis and the Lust – Good Time Lover
RPE 4 / 80-%-85%
Things get a bit complicated here. The wind has been added to the mix. The wind combined with the incline force your exertion level up and into RPE 4 / 80-85%. There are 3.5 minutes here before things get tougher.

23:22
The Statler Project – Your Opinion My Opinion
RPE 4 / 85%
You knew this was coming….the hill just got steeper. It’s 4 minutes until a slight break in the intensity. It’s 4 minutes of pushing yourself to the bottom end of RPE 5 / 85% max HR and holding it there. You can do this!

Cool It Down
27:33
Gilli Moon – Moon
RPE 2 / 65%
Welcome to the top and to the heavenly feeling of completing one tough journey. Start to cool down.

30:54
Second Dan -I Want It, I Need It
RPE 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.