Workout #181 – 60 min (pdf)

Hills and valleys often herald the chance to work on your recovery abilities, but not today. Today is all about a constant state of being. To do this you must learn how to handle the challenges that lie on the road ahead.

Run Time 59:14

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Matthias Heilbronn – Afrique
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) before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
09:57
Temple Of Soul – Anna
RPE 2 / 75%
Here’s the first of many shallow hills to tackle today. The first goal is to gradually take your exertion to the top edge of RPE 2 / 75 Max HR over the next 4.5 minutes. The second goal is to hold your exertion level there until the end of the workout.

14:30
Mattias Fridell – Punish
RPE 2 / 75%
And here is the first valley. It’s only 2.5 minutes in length. Remember this is not an opportunity to recover. Pick up the pace and hold your exertion at the top end of RPE 2 / 75% Max HR.

16:58
Jason Walker – Foolish Mind Games
RPE 2 / 75%
Slow your pace as you start the next climb. It’s just under 4 minutes long. Once again maintain that RPE 2 / 75% Max HR feeling. Please remember to hydrate.

20:39
Antoine Caesar – Digital Movie
RPE 2 / 75%
Next up – a 3 minute. Pick up the pace and maintain that same exertion level.

23:41
E.G. Daily – Beautiful
RPE 2 / 75%
As you start rolling up this next hill ensure that you are still working at the top end of RPE 2/3 / 75% Max.

27:20
Mr ACIDJ – We Fly To Dream
RPE 2 / 75%
Pick up the pace once again as you head into this next valley. Don’t break from that constant exertion level of RPE 2 / 75% Max HR.

30:59
Tim Rex Experiment – Alive
RPE 2 / 75%
You’re halfway to the end of this journey. Focus on your breathing to help you through this 4 minute climb.

34:45
Pulaski Park – Labeda
RPE 2 / 75%
It’s time to start flowing down into another short 2 minute valley. Are you starting to feel like you’re on auto pilot? Continue working at the top end of RPE 2 / 75% Max HR no matter what happens.

36:22
The Garland Cult – Talking With Aliens
RPE 2 / 75%
Is it a struggle to stay at one exertion level. This is a tough journey for different reasons. Stay in control. Hang on to RPE 2 / 75% Max HR as you travel up this 3 minute hill.

39:19
Proxymo Presents 99ers – Amore
RPE 2 / 75%
Would you believe there are only 10 minutes of effort left? There are just 2 valleys and 2 hills left to go! Pick up your speed as you move through this valley. Remember maintaining RPE 2 / 75% Max HR that’s your goal for today!

41:35
Serotonin Thieves – Lose Control
RPE 2 / 75%
Second to last hill … just 3 minutes here.

43:56
Odessa Soundfreaks – Homo Technicus
Last 2 minute valley…..you know what to do!

45:43
Feeling Groovies – Love Is Hip
RPE 2 / 75%
This is it, the last 4 minute climb. You are that close to achieving today’s goal!

Cool It Down
49:23
The Warheads – She Was Happy There
RPE 2 / 65%
You rock! Great job, now let’s start cooling things down.

52:13
David Byrne – Fuzzy Freaky
RPE 2 / 65%-50%
Continue to cool down.

54:52
Alex Beroza – Hourglass
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.