30 Min Workout #184 (pdf)

The task is a simple one that will challenge you physically and mentally as you make a molehill out of this mountain.

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 36:04

Run Time

Song

RPE / HR

What To Do

Warm It Up
00:00
Ziggy Marley – Into The Groove
RPE 1-2 / 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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
03:59
Aidy – Pain in my Heart
RPE 2 / 70%
It’s now time to hit the base of the climb. Adjust your pace and breathing as you lift your exertion to the middle of RPE 2 / 70% max HR and hold it there for the next 6 minutes.

06:34
Peter London Band – Can’t Let Go
RPE 2 / 70%
Keep on working at RPE 2 / 70% max HR.

09:36
Rich Aucoin – Undead
ROE 3 / 70%-75%
The grade steepens here. Over the next 4 minutes transition from the middle of RPE 2 to the bottom end of RPE 3 / 70%-75% max HR.

13:35
Spinmeister – Dream of Flight (Techno Twang Mix) (feat.Queenie)
RPE 75%-80%
Yes – it’s another shift upwards in grade. Over the next 5 minutes gradually move your exertion through and to the top end of RPE 3 / 80% max HR. And yes, things get even steeper ahead!

18:50
Kerry Bonobo – Eyesdown (feat. Andreya Triana)
RPE 4 / 80%-85%
Remember no goal is unattainable so long as you are committed. It’s time to work a little harder. Over the next 4.5 minutes gradually increase exertion to the top end of RPE 4 / 80 – 85% max HR.

23:16
SpaTial&CoSy – Inside Outside (Warrior One Remix) (feat. Snowflake)
RPE 5 / 85%-90%
What have you got left? Do you have enough to push a little harder? There are just over 4 minutes left of this climb….see what you can do!

Cool It Down
27:24
Jake Hertzog – Sun Lovers
RPE 2 / 65%
Welcome to the top and to the heavenly feeling of completing one tough journey. Start to cool down.

32:06
Freak Owls – Place To Be
RPE 2-1 / 65%-50%
Stretch those tired muscles.

Cadence Revolution #184 – 30 Min Mix (mp3)