60 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 1:01:16

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).

03:33
LeisureGroove – Used to Be
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR, and note how your body is working and responding here. Remember anyone can punch their heart rate up, but can you recover it back down in 90 seconds? Only work yourself at an RPE you believe you can recover from each and every time today.

Crank It Up
10:06
Alex Beroza – Thinkin’ About It
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.

13:20
Big Brotherz – In Memory
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.

15:00
Brick City – Rumba Magic
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.

18:32
The Sun Paulo – Who I Am
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.

20:30
Christian Alvarez – Always
RPE 3 / 75%-80%
RPE 4 / 80%-85%
This next interval has you working for 5 minutes but you will still have only 90 seconds to recover. You know the zones. Get ready to test yourself in RPE 3 / 75%-80% max HR or RPE 4 / 80%-85% max HR.

25:14
Kombinat 100 – Schubert Laeuft
RPE 2 / 65%
Here are the 90 seconds to recover. Head back to RPE 2 / 65%. Relax, breathe deeply, and hydrate.

26:55
Jay-J – Love Alive
RPE 3 / 75%-80%
RPE 4 / 80%-85%
Are you being honest with yourself? Are you truly recovered and ready to go for another 5 minutes? If yes, away you go!
You know the drill…RPE 3 / 75%-80% max HR or RPE 4 / 80%-85% max HR.

32:13
DJ Vincent and Bonghero – Phili Beat
RPE 2 / 65%
Yes it’s time to recover to RPE 2 / 65%. If you find yourself recovering quickly try working a little harder next chance that you get.

33:45
Groove Armada – History
RPE 3 / 75%-80%
RPE 4 / 80%-85%
You didn’t think things were going to get easy did you? Next up….7 minutes of work! Once again head into either RPE 3 / 75%-80% max HR or RPE 4 / 80%-85% max HR.

40:45
Mikas – Mint Light
RPE 2 / 65%
Second last chance to show off your recovery skills. Find RPE 2 / 65% max HR. Relax, breathe, and hydrate.

42:15
Tracy Young – What’s Done Is Done
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
51:23
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.

56:26
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.

60 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 1:01:16

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
The Mohawk Lodge – Making Music
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).

06:46
Dead Letter Chorus – Magnolia Farm
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
10:52
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.

14:30
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.

18:43
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.

20:18
Anny Celsi – Tangle-Free World
RPE 3 / 75%
And yes, here comes the wind again, just as strong but this time lasting twice as long. You know what to expect, you know how to handle it. You know it’s time to hold that pace for 4 minutes and go back into RPE 3 / 75% max HR.

24:33
Sheri Miller – Devil in White
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.

27:32
Kelly Harper – Powerless
RPE 3 / 75%-80%
Just when you thought things were under control, the wind becomes more of a force to reckon with. This increase in intensity means you will have to adjust your pace to maintain the same exertion level you’ve been working at. Hold on to RPE 3 / 75%-80% max HR for 3 more minutes.

30:30
The Hermits – It Was a Better Time
RPE 4 / 80%
It’s time to try to shake the wind’s grip. Use a little bit more speed here to break free over the next 3.5 minutes as you step up into RPE 4 / 80% max HR.

34:06
The Salesmen – Assembly Line
RPE 3 / 75%-80%
This wind isn’t giving in, and neither will you in this battle of wills. Slow the pace back down and find a spot within RPE 3 / 75%-80& max HR for just 3 more minutes. Relief is just around the corner!

36:51
Paper Moon – What Are You Going To Do With Me
RPE 2/ 65%
And here we go ducking around the corner and escaping the wind to recover back to RPE 2 / 65% max HR for 160 seconds.

39:26
Telepathic Butterflies – Between the Lines
RPE 3 / 75%
One last time into the wind, one last time to show your drive and determination. There are 11 minutes to go. Start off by taking your exertion back into RPE 3 / 75% max HR, and hold it there for the next 2 minutes.

41:46
Nortec Collective – “BabyRock” Rock
RPE 3 / 75%-80%
The wind is not making things any easier for you. It is trying to stop you in your tracks, but you have what it takes to claw your way out of its grasp. It may mean slowing your pace a bit as you work somewhere within RPE 3 / 75%-80% for 5 minutes.

46:17
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
50:23
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.

53:21
Depression State Troopers – Take My Hair
RPE 1 / 65%-50%
Still cooling down here.

56:30
22.50 – Good Enough
RPE 1 / 65%-50%
Continue to stretch.

_{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.

60 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 1:03:28

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Señor Coconut – Electrolatino
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).

03:26
Alejo Aponte – La Fruta
RPE 1 / 50-65%
Still warming up nice and easy

07:11
Cuba Libre – Hola Cuba
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
11:10
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

14:41
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.

20:19
Mexican Institute of Sound – El Microfono
RPE 4 / 85%
The crest of this first wave is in sight, and it’s yours for the taking. There are just 3.5 minutes to the top. It’s time to work a little harder as you take yourself to the top end of RPE 4 / 85% max HR.

23:45
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

27:43
Luis Santi – El De La Rumba So Yo
RPE 2 / 65%
You are now on a smooth, calm ocean that will last for 3 minutes. Hold a luxurious RPE 2 / 65% max HR pace.

30:58
Madrid De Los Austrias – Sportscabaret
RPE 2 / 75%
Things are starting to get choppy once again. It’s time to tackle the two waves that are left in excursion. Start by finding a climbing pace and heading back to the top of RPE 2 / 75% max HR. Hold on to that for the next 4 minutes.

34:45
Corona – La Playa Del Sol
RPE 3 / 80%
There’s another 6 minutes to top of this wave. It’s no surprise that it is getting steeper. You have no doubt that you have what it takes to accept the challenge of what lies ahead. This section of the wave pushes you to the top end of RPE 3 / 80% max HR over the next 3 minutes.

37:39
Fey – Dulce Manzana
RPE 4 / 85%
It’s just another 3 minutes of work before rest. And it is harder work! Dig a little bit deeper and get to the top end of RPE 4 / 85% max HR.

40:44
The Pinker Tones – Estirado al Sol
RPE 2 / 65%
Oh yeah! Rest time… 4 minutes surfing back down! Find RPE 2 / 65% as fast as you can so you are ready for the final wave.

44:40
Ovni – Aterrizaje
RPE 3 / 80%
Here’s the last wave. It is 5.5 minutes long. The first 3.5 minutes of fun sees you climbing your way back to the top of RPE 3 / 80% max HR.

48:14
Charades – En Ningún Lugar
RPE 4 / 85%
There are just 120 seconds 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 PRE 4 / 85% max HR.

Cool It Down
50:16
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.

53:48
Moosefrog – En la Oscuridad
RPE 2/ 65%
Still cooling down here.

58:21
Papercutz – Do Outro Lado Do Espelho
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.

60 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.

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 58:36

Run Time

Song

RPE / HR

What To Do

Warm It Up
00:00
Jess Braun – Sometimes
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).

04:28
Dorena -From The Window Of My Room
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
10:00
The On Fires – Coming Home Boy
RPE 2 / 70%
Here you are on the flat road to that climb you see off in the distance. Use the 17.5 minutes between here and there to get yourself well warmed up and emotionally fit for what lies ahead. Start off by lifting the pace up 3 minutes and take yourself into the middle of RPE 2 / 70% max HR.

13:14
Ra Ra Riot – Boy
RPE 2 / 70%
Here’s a preview of what lies ahead. Feel a bit of incline, slow your pace and continue to work at RPE 2/ 70% max HR level for next 3 minutes.

16:17
Merry-Go – For The Moment It Takes You Away
RPE 2 / 70%
Back to those perfect “flat” conditions. Pick the pace, and get back to you where you were before the incline. Continue to hold onto RPE 2 / 70% max HR for another 4 minutes.

20:06
The Worrymen – Galilean Satellites
RPE 2 / 70%
You now find yourself enjoying another preview of the hill that lies ahead. Once again slow your pace for the next 4 minutes. And yes, hang on to that RPE 2 / 70% max HR feeling.

24:02
KOF – Fire It Up
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, drop the intensity down to the low end of RPE 2 / 65% max HR, and hold it there for the next 3.5 minutes.
Save every drop of energy for the hill work that you can’t wait to get to…

27:29
Chromeo – Don’t Turn The Lights On
RPE 2-3 / 65%-75%
You have arrived. You’re at the base of a 23 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!

32:16
Ekala – Puma
RPE 2-3 / 65%-75%
Still transitioning to the top end of RPE 3 / 75% max HR here. You’ve got 3 minutes to go at this pace and intensity.

35:20
Groove Junkies and Andy Caldwell – 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 4 minutes. Make your dream of getting through this journey a reality!

39:39
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.

44:27
Todd Terry – Ready For A New Day
RPE 84-5/80%-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
50:27
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.

53:57
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.

60 Min Workout #186 (pdf)

Life can be full of ripples and so is today’s journey. And as in life, a steady pace and a little extra strength will get you over the challenges that lie ahead on this road.

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 1:00:02

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Second Dan – Today
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).

04:18
Wintersleep – New Inheritors
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
08:24
Emit – Time to Make a Move
RPE 3 / 75%
To start off you’ll be working aerobically as you hit the wide open road. Lift your pace and take your exertion to RPE 3 / 75% max HR. The first “ripple” is almost 3.5 minutes away.

11:48
Imagine Dragons – Hear Me
RPE 3 / 75%-80%
Here’s that first ripple… slow your pace for the next 3.5 minutes as you push your way up and over, while holding your exertion in the range of RPE 3 / 75%-80% max HR.

15:15
Show Me The Skyline – My Getaway
RPE 3 / 75%
Nice job. You’ve crested over that ripple and are now flying back down the other side at a nice, quick pace. It’s 3 minutes until the next ripple. For now hold your exertion level at RPE 3 / 75% Max HR.

18:25
Johnny DeMarco – Love You Like I Do
RPE 3 / 75%-80%
Here’s the next ripple, and it’s just like the first. You know what is required to get over it while holding your exertion level somewhere in RPE 3 / 75%-80% max HR just less than 4 minutes. You are still working aerobically – enjoy it.

22:19
Ping Trace – We Are Human
RPE 2 / 65%
You’ve just hit a 3 minute piece of flat road. Take a break and recover back to RPE 2 / 65%.

25:16
Mr. Groove – Altered State of Mind
RPE 3 / 75%-80%
There’s 25 minutes of fun left to go. It starts off aerobically before shifting into the anaerobic zone. For now increase the pace and find that RPE 3 / 75% Max HR feeling for the next 7 minutes.

32:00
Holmes Ives and Lane McCray – Boom
RPE 3 / 80%
There is good news and other news. The good news is there’s only one ripple to face on this part of the journey. The other news is that it lasts 17.5 minutes! Adjust your pace as you feel the intensity lift up. Take your exertion to the top end of RPE 3 / 80% Max HR for the next 4 minutes.

36:00
DJ Rulz – I’m Going to Party
RPE 4 / 80%-85%
This is one long, tall ripple that you have found. It’s time to shift your exertion level into the anaerobic zone. Pick up the pace, and gradually transition through and to the top of RPE 4 / 80%-85% Max HR over the next 5.5. minutes.

41:29
Blaze – Be Yourself
RPE 4 / 85%
You are now at the top end of RPE 4 / 85% Max HR. Hold it here for the next 3 minutes. The top of this ripple is coming. Hang in there!

44:32
Motion Potion – Saturdazed
RPE 5 / 85%-90%
There are 5 minutes to go and you will be done. This is the toughest part. Keep pushing. Spend as much time as you can in RPE 5 / 85%-90%.

Cool It Down
49:38
David Grow – Words Change
RPE 2 / 65%
You are done! Another bunch of ripples conquered. Start to cool things down to RPE 2 / 65% max HR.

54:08
Kensington Prairie – Disappear From View
RPE 2-1 / 65%-50%
Stretch those tired muscles.

57:57
Lily Frost – I Called You
RPE 2-1 / 65%-50%
Continue to stretch.

_{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.