90 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 1:28:23

Run Time

Song

RPE / HR

What To Do

Warm It Up
00:00
Deedot – Into a Groove
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).

04:12
Ziggy Marley – Into The Groove
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
07:58
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 8.5 minutes.

10:41
Peter London Band – Can’t Let Go
RPE 2 / 70%
Keep on working at RPE 2 / 70% max HR.

13:38
2MorroW EvR AfteR – Kamikaze Luv
RPE 2 / 70%
And keep on working at RPE 2 / 70% max HR. There are still 3 minutes until things get steeper.

16:41
Loomis and the Lust – Barbarella
The grade steepens here. Over the next 12 minutes transition from the middle of RPE 2 to the bottom end of RPE 3 / 70%-75% max HR.

19:39
Alien Zoo – Argument Party
RPE 2 / 70%-75%
Third of the way there, keep going!

24:12
Rich Aucoin – Undead
RPE 2 / 70%-75%
Still 4 minutes to go before the hill gets steeper.

28:20
Spinmeister – Dream of Flight
RPE 3 / 75%-80%
Yes – it’s another shift upwards in grade. Over the next 12.5 minutes gradually move your exertion through and to the top end of RPE 3 / 80% max HR.

33:42
Shad – Deja Vue
RPE 3 / 75%-80%
That’s 5.5 minutes behind you and 7 minutes to go.

37:42
Bonobo – Eyesdown
RPE 4 / 80%
Keep on climbing. And yes, things get even steeper ahead!

42:19
SpaTial&CoSy – Inside Outside
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 8 minutes gradually increase exertion to the top end of RPE 4 / 80 – 85% max HR.

46:29
Chiwawa – Below Zero
RPE 4 / 80%-85%
Hang on to your commitment to turning this mountain into a molehill. Keep working at RPE 4 / 80 – 85% max HR.

50:22
New Roman Times – Smoke in Your Disguise
RPE 3 / 80%-75%
Whew – here is a break in the grade. It’s not that drastic but a gradual easing in the incline. Transition gradually down through RPE 3 / 80%-75% Max HR.

54:00
Metric – Help I’m Alive
RPE 3 / 75%
Things level off here, but there’s no escaping the fact that you’re still climbing. This reduced incline means working at RPE 3 / 75% Max HR. It almost feels like you’re recovering.

59:09
The Mohawk Lodge – Wear ‘Em Out
RPE 3 / 75%-80%
There are still 20 minutes to the top. Yes – things are getting steeper. Take yourself back through RPE 3 / 75%-80% Max HR for this first 3.5 minutues.

1:02:46
Robin Brock – Power It Through
RPE 4 / 80%
The climbs levels here but hold on to this pace and the exertion level of RPE 3 / 80% Max HR for the next 4 minutes. It’s to get ready to make the big push for the top!

1:06:10
Vidian – Welcome To My World
RPE 4 / 80%-85%
You’ve come this far. There’s no question that you will make it to the summit! It’s just a matter of pounding out that pace and pulling yourself one step at a time closer and closer to the top. Let yourself transition through and to the top of RPE 4 / 80%-85% Max HR.

1:09:20
Zeroleen – All Good
RPE 5 / 85%
So here you are just 10, yes 10 minutes from the top! One last increase in grade that will push you to hold your exertion at the low end RPE 5 / 85%.

1:14:16
The Versionaries – Open Eyes
RPE 5 / 85%
What have you got left? Do you have enough to push a little harder? There are just over 3 minutes left of this climb….see what you can do!

Cool It Down
1:19:45
Jake Hertzog – Sun Lovers
RPE 2 / 65%
Well done. You made a molehill out of the mountain. Time to cool things back down to RPE 2 / 65% max HR

1:24:26
Freak Owls – Place To Be
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.