“The only people who never fail are those who never try.” – Ilka Chase

Today’s journey provides you with the chance to see how well you are able to smoothly transition your exertion level through two uphill challenges. Can you control your body, and effectively manage your energy level? You are about to find out.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time 31:58

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Junip – Rope an Summit
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
04:52
Edmunds’s Crown – Stuck In An Office
RPE 2 / 65%-75%
Time to begin 6 minutes of transitioning the body through 2 states of RPE as we start a climb. Here’s the first part…work your way through RPE 2 / 65%-75% max HR, over the next 2.5 minutes.

07:15
James McCartney – Angel | Free Download
RPE 3 /75%-80%
It’s a bit steeper over the next 3.5 minutes as you keep climbing. Smoothly transition your way through RPE 3 / 75%-80% max HR.
RPE 3 /75%-80%
It’s a bit steeper over the next 3.5 minutes as you keep climbing. Smoothly transition your way through RPE 3 / 75%-80% max HR.

10:42
Aidy – Pain in my Heart
RPE 3-2 / 80%-65%
What goes up must come down. Start to slide downhill and look to do the same with your body. Gradually work your way from the top end of RPE 3 / 80% max HR to the bottom end of RPE 2 / 65% max HR in 3 minutes.

13:20
A Sunny Day in Glasgow – Shy | Free Download
RPE 2 / 65%-75%
It’s time to get the body back into gear over the next 10 minutes with another climb. You are looking to swing your way up through RPE 2 / 65%-75% over the next 5 minutes.

18:15
Pocket – Surround Him With Love (feat. Robyn Hitchcock) | Free Download
RPE 3 / 75%-80%
The end is almost in sight with just under 5 minutes to go. You feel that climb reaching out asking you to stay a while, but you have no time to stop and chat, as you move yourself through RPE 3 / 75%-80% now.

Cool It Down
23:05
Sun & Soul Shades – Slow Down | Free Download
RPE 2 / 65%
And once again the journey is done, and time to cool things back down to RPE 2 / 65% max HR.

26:54
MoShang – Comfort Zone
RPE 1 / 65%-50%
Still cooling down here.

_{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.

30 Min Cardio Mix – 192 (mp3)

30 Min Cardio Mix – 192 (pdf)

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30 Min Workout #191 (pdf)

What can you do in 90 seconds? That’s simple. You can recover. That is your challenge today. Recover after each and every work effort.

RPE

1 – Easy / 50 – 65%

2 – Comfy / HR Range: 65 – 75%

3 – Challenging / HR Range: 75 – 80%

4 – Hard / HR Range: 80 – 85%

5 – Can’t continue / HR Range: 85% – 92%

Run Time 32:23


Run Time

Song
RPE / HR
What To Do

Warm It Up
00:00
Ashtech – Plain Speaking
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).

Crank It Up
03:35
Brick City – Rumba Magic
RPE 3 / 75%-80%
RPE 4 / 80%-85%
How hard will you work over the next 3 minutes? Is it somewhere within RPE 3 / 75%-80% max HR or RPE 4 / 80%-85% max HR? Make the smart choice because you will only have 90 seconds to recover form this exertion.

07:15
The Sun Paulo – Who I Am
RPE 2 / 65%
It’s time to recover back to RPE 2 / 65% max HR. Remember to relax, breathe deeply, and hydrate. Those 90 seconds will go by really fast so don’t waste a moment.

08:50
Christian Alvarez – Always
RPE 3 / 75%-80%
RPE 4 / 80%-85%
Have you recovered? If not get yourself under control before starting to work again.
If you’re ready to go, you’ve got another 3 minutes to push yourself. Make sure you listened to how well the body recovered to gauge where it can and cannot go today. Once again, it’s your choice – RPE 3 / 75%-80% max HR or RPE 4 / 80%-85% max HR.

13: 31
Kombinat 100 – Schubert Laeuft
RPE 2 / 65%
Here’s the second chance to recover to RPE 2 / 65% max HR in 90 precious seconds?
Remember if you can’t recover in 90 seconds you need more time before you go back to work and you need to work at a less intense level.

14: 55
Groove Armada – History
RPE 3 / 75%-80%
RPE 4 / 80%-85%
One last chance to work as we ramp up the workout time to 9 minutes at RPE 3 / 75%-80% max HR or RPE 4 / 80%-85% max HR.

Cool It Down
22:00
Kristine W – Feel What You Want
RPE 2 / 65%
Here’s the final recovery of the journey. Start cooling things back down to RPE 2 / 65% max HR.

27:04
Nucultures – Night Is Beautiful
RPE 1 / 65%-50%
Stretch those 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.

contact@cadencerevolution.com

_{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.

30 Min Workout #190 (pdf)

That flat road sure looks nice, but it’s a windy day, some might decide to stay inside but that’s not you.

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time 31:20

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
The Mohawk Lodge – Making Music
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
06:50
Emit – Emitting Light
RPE 3 / 75%
Those blustery winds are making themselves felt here. They are like hands reaching out trying to grab and stop you, but you have the power to outrun their grasp by holding your pace steady. Take your exertion to RPE 3 / 75% max HR and hold it there for the next 3.5 minutes.

10:25
The Statler Project – Your Opinion My Opinion
RPE 3 / 75%-80%
As persistent as you are so is that darn wind. It’s intensifying now. Try to hold onto your pace here as best as you can but that will require you to take your exertion somewhere within RPE 3 / 75%-80%. There are 4 minutes to until a bit of a break.

14:39
The Delstars – 6L6
RPE 2 / 65%-70%
That wind is gone as quick as it came, but only for 90 seconds. Take full advantage to get yourself back down into RPE 2 / 65%-70%. Focus on your breathing to bring your heart rate down.

16:14
Kelly Harper – Powerless
RPE 3 / 75%-80%
Time to have some fun with this wind for the next 3 minutes…work on improving your speed. Pick up your pace and take your exertion up to the higher end of RPE 3 / 75%-80% max HR.

19:17
Sara Haze – Melt Into You
RPE 4 / 80%
The last 4 minutes are here! It’s time to push for the end. Pick up your pace one final time and take it into RPE 4 / 80% max HR.

Cool It Down
23:23
KaiserCartel – Okay
RPE 2 / 65%
And the wind is gone and you are still here, great job! Time to cool things back down to RPE 2 / 65% max HR.

26:21
22.50 – Good Enough
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.

30 Min Workout #189 (pdf)

Today’s journey will make you feel like you are out on the ocean riding up and down three waves, the question is….. will you be like a leaf being tossed about or strong like a ship powering up and over them.

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time 32:34

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Señor Coconut – Electrolatino

Crank It Up
03:40
The Pinker Tones – Viva La Juventud
RPE 2 / 75%
The first wave is dead ahead. It’s time to show that you have the ability to power your way up and over. You can feel it biting into your pace as you transition your way to the top end of RPE 2 / 75% max HR over the next 3.5 minutes

07:11
Gero – Costa Del Sol
RPE 3 / 80%
That wave of a climb is still rising up. It is questioning if you have what it takes to continue to the top. Answer it with every muscle in your body as you keep pushing to the top. Take yourself thru to the top of RPE 3 / 80% max HR.

12:48
Bomba Estéreo – Fuego
RPE 2 /. 65%
Here’s the top! Celebrate the small successes you encounter along the path. Enjoy the reward of surfing your way down at a nice easy pace. Let your body recover to RPE 2 / 65% max HR over the next 4 minutes

16:45
Corona – La Playa Del Sol
RPE 3 / 75%
Here’s the last wave. It is 7 minutes long. The first 3 minutes of fun sees you climbing your way back to the top of RPE 3 / 80% max HR.

19:40
The Pinker Tones – Estirado al Sol
RPE 4 / 80%
There are just 4 minutes to go! You know that you’ve got more than enough desire to crest this final wave as it’s pushes you to the top of RPE 4 / 85% max HR.

Cool It Down
23:36
Pacifika – Chocolate
RPE 2 / 65%
Enjoy the calmness of the ocean as you let yourself cool down to RPE 2 / 65% max HR or lower.

27:11
Moosefrog – En la Oscuridad
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.

30 Min Workout #188 (pdf)

Use the flat road that starts off today’s journey to prime yourself for the climb that finishes it. Don’t let anything stand in your way today.

1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%

Run Time 36:01

Run Time
Song
RPE / HR
What To Do

00:00
Dorena -From The Window Of My Room
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

05:45
KOF – Don’t Turn The Lights On
RPE 2 / 65%
You are now just 3.5 minutes out from the start of the climb. Your body is primed and ready to go, but before you let loose hold it here down at the low end of RPE 2 / 65% max HR, for the next 3.5 minutes. Save every drop of energy for the hill work that you can’t wait to get to…

08:55
Chromeo – Puma
RPE 2-3 / 65%-75%
You have arrived. You’re at the base of a 13 minute hill. The time has come to use the energy you saved and use it to power your way up to the top. Start by slowing your pace and transition your exertion level from RPE 2 / 65% max HR to the top end of RPE 3 / 75% max HR, over the next 8 minutes. This is your time to shine!

13:44
Ekala – I Believe In Dreams
RPE 3-4 / 75%-80%
It’s a little steeper now! Don’t slow down. Let your body transition from RPE 3 / 75% to RPE 4 / 80% over the next 3 minutes. Make your dream of getting through this journey a reality!

16:57
Alexander White Gold – I Can Dream Alone
RPE 4 / 80%
Now at the top end of RPE 4 / 80% max HR you’ve got 5 minutes at this pace to park your heart and simply work on powering your way to the summit.

21:51
Todd Terry – Ready For A New Day
RPE 4-5 / 80%-85%
There are just 6 minutes left in this climb. Nothing is impossible if you believe it is possible. As the hill steepens just a little bit, dig in a little harder and transition your way to the edge of RPE 5 / 85%, and hold it there until the end.

Cool It Down
27:52
Alex Beroza – Put The Needle Down
RPE 2 / 65%
So after all that, it’s impossible not to feel great as you start to cool things back down to RPE 2 / 65% max HR.

31:23
SolarRain – Broken
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.