Workout #180 – 60 min (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.

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 1:00:11

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Lovespirals – Love
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).

03:33
Magdalena Konefal – Thinking About You
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
08:12
Public Symphony – Breakthrough
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.

11:16
Show Me The Skyline – Legs Tangled
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.

14:17
The Mohawk Lodge – A Crime Of Passion
RPE 2 / 65%
Whew! Take a 3 minute break and cruise along within RPE 2 / 65%-70% max HR. You deserve it….great work so far.

17:08
Oleg Serkov – Black Wings
RPE 3 / 80%
RPE 2 /70%
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.

21:14
Million Dollar Mouth – Big Kiss
RPE 3 / 80%
RPE 2 /70%
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.

24:42
The Dont’s – Breakdown
RPE 3 / 80%
RPE 2 /70%
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.

27:42
Modern English – It’s Ok
RPE 2 / 65%
Remember its all gain, no pain, just some sweat. Time to recover, hydrate, and recharge. Enjoy these 3 minutes.

30:36
Dragonette – I Get Around
RPE 3 /75%
You’ve show you have the speed, now it’s time to show you have the strength as you jump aboard a 20 minute climb that’s departing now to take you to RPE 3 / 75% of max HR.

33:48
Mechanica – Illusion
RPE 4 /80%
There’s nothing like a bit of a challenge as this climb gets a bit steeper. Feel the rhythm of this section and let your body get in sync with it. You are now working at RPE 4 / 80% max HR. Just over 3 minutes before things get a little easier.

37:25
George Ellinas – Lies
RPE 3 /75%
Here’s a break in the intensity. You are still on an incline but you are working at RPE 3 / 75% max HR. This will last for 5 minutes.

42:24
Mr ACIDJ – Close Your Eyes
RPE 4 /80%
You are more than halfway to the top of this climb. But there is no time to celebrate as things get steeper once again. Find that RPE 4 / 80% max HR feeling and hold it for the next 4.5 minutes.

46:53
Ricky Rivaro – With You
RPE 4 /85%
Now put all of that speed work you did earlier to good use. Pick up the pace on this incline and push it to the top at RPE 4 / 85% max HR. There are less than 4 minutes between here and there.

Cool It Down
50:10 Gam – Take Me With You
RPE 2 /65%-50%
It’s now time to celebrate. Pat yourself on the back for a job well done. Start cooling things down. to RPE 2 / 65 max HR.

55:35
The Warheads – Abandon Hope
RPE 1 /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.