30 Min Workout #183 (pdf)

They say all work and no play makes for dull day, but today will be anything but dull as you play with the wind on the flat road. Your goal is to work at holding a steady pace no matter what.

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 36:30

Run Time

Song

RPE / HR

What To Do

Warm It Up
00:00
Sarah VonderHaar – I Got Sunshine
RPE 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).

03:06
Shayna Zaid & The Catch – Morning Sun
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
06:10
Alex Beroza – Hard Headed Woman
Are you ready to play? Well the wind is and it’s here to make you work at holding your pace for the next 10 minutes, as your exertion level moves into the top end of RPE 2 / 70%-75% Max HR.

12;14
MC Jack in the Box Faking It
RPE 3 / 75%-80%
So much for that easy part, now this gust is looking to rough house with you a bit here as it lifts the intensity over the next 4 minutes. Can you hold the pace rock steady? Increase your exertion level into the range of RPE 3 / 75%-80% Max HR.

Louis Bernstone – Morning
RPE 2 / 65%-70%
The wind is done playing with you…for now. You are back to back to perfect conditions. Don’t you just love “perfect conditions”?! Maintain your pace on this flat road for the next 3 minutes and take yourself back to low end RPE 2 / 65%-70%. Enjoy this feeling!

Rubikon – Why Keep On
RPE 3 / 80%
And here you are in the last part of today’s journey, about to deal with the last of today’s challenges! It’s one last big 6.5 minute gust, and one last time to play. Maintain your pace but lift your exertion level to the top end of RPE 2 / 70%-75 Max HR

Cool It Down
27:02
Nardis – Sunrise
RPE 2 /65%
Play time is over ! It’s time to cool things back down to RPE 2 / 65% Max HR.

31:44
Jake Hertzog – Sun Lovers
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.

_{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.

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