60 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 1:01:22

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Public Symphony – Rise and Shine
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).

03:24
Sarah VonderHaar – I Got Sunshine
RPE 1 / 50%-65%
Continue to warm up.

06:26
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
09:31
Memphis All Stars – Lovely Memphis Day
RPE 2 / 70%-75%
Are you ready to play? Well the wind is and it’s here to make you work at holding your pace for the next 5 minutes, as your exertion level moves into the top end of RPE 2 / 70%-75% Max HR.

14:18
The Green Brothers – Keep On Searchin’
RPE 2 / 65%-70%
First chance to play is done as the wind fades away. You may want to lift that pace but remember the goal is to keep it steady through today’s entire journey. Use this break to break your exertion level back into the low end of RPE 2 / 65%-70% Max HR.

19:18
Alex Beroza – Hard Headed Woman
RPE 2 / 70%-75%
It’s time to play again? There are 12.5 minutes of wind ahead of you before the next lull. It starts off with enough of a push that takes your exertion through and to the top end of RPE 2 / 70%-75% Max HR. This part last for 2.5 minutes.

21:54
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 6 minutes. Can you hold the pace rock steady? Increase your exertion level into the range of RPE 3 / 75%-80% Max HR.

28:00
Wire Faces – Count To Three
RPE 2 / 70%-75%
Seems the wind is not as tough as you! Can you feel it back off just a bit? Show no mercy and keep pounding out that steady perfect pace here, but allow yourself to come back down into the top end of RPE 2 / 70%-75% Max HR. Hold this level of exertion for next 3.5 minutes.

31:56
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!

36:10
Black Jazz – Sunday Night
RPE 2 / 70%-75%
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 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. This section of road is the first 5 minutes of the remaining 16 minutes work left to do today.

41:20
Rubikon – Why Keep On
RPE 3 / 80%
Are you feeling that? Looks like the wind is getting a bit rougher. Don’t slow down, but don’t speed up either. Hold the pace you’ve committed to and increase your exertion level to the top end RPE 3 / 80% for the next 6 minutes.

47:40
Vendetta – Labyrinth
RPE 2 / 75%
There are just 4 minutes to go but the fun isn’t ending just yet. The wind has backed off a bit but you will hang on to that pace and hold your exertion level at the top end of RPE 2 / 75% Max HR.

Cool It Down
51:54
Nardis – Sunrise
RPE 2 /65%
Play time is over ! It’s time to cool things back down to RPE 2 / 65% max HR.

56:35
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.