If you want what you hear, just follow the links to the songs in the playlist below to get them.
Sometimes you just want to go faster and that’s exactly what you will be doing in today’s journey. This road will give you the opportunity to train your legs to turn over at a faster pace – establishing a new “normal” when it comes to speed.
If you want what you hear, just follow the links to the songs in the playlist below to get them.
Sometimes you just want to go faster and that’s exactly what you will be doing in today’s journey. This road will give you the opportunity to train your legs to turn over at a faster pace – establishing a new “normal” when it comes to speed.
“You can’t turn back the clock. But you can wind it up again.” – Bonnie Prudden
If you want what you hear, just follow the links to the songs in the playlist below to get them.
Here’s a chance to have some fun with some climbing and some speed work.
“You can’t turn back the clock. But you can wind it up again.” – Bonnie Prudden
If you want what you hear, just follow the links to the songs in the playlist below to get them.
Here’s a chance to have some fun with some climbing and some speed work.
“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.
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 1:00:50
Run Time
Song
RPE / HR
What To Do
Run Time 1:00:50
Warm It Up
00:00 Junip – Rope an Summit
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).
04:52
Anny Celsi – Piece of Heaven | Free Download
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.
08:20
Blake – You Lift Me Up
RPE 2 / 65%
Continue warming up.
Crank It Up
10:56
Edmunds’s Crown – Stuck In An Office
RPE 2 / 65%-75%
Time to begin 8 minutes of transitioning the body through 3 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.
13:20
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.
16:45
Frankie Rose and The Outs – Little Brown Haired Girls | Free Download
RPE 4 / 80%-85%
Just over 2 minutes to go now. It’s time to push your way into and through RPE 4 / 80%-85% max HR by tapping on the gas to lift that pace to get you to the top of the climb.
18:55
The On Fires - Coming Home
RPE 4-3 / 85%-75%
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 4 / 85% max HR to the bottom end of RPE 3 / 75% max HR in 3 minutes.
22:14
Massy Ferguson – Sparks and Shrapnel | Free Download
RPE 3-2 / 75%-65%
Back on the flat road now. Use this moment in time to take yourself back to where you began over the next 3 minutes as you move back down thru RPE 3 / 75% max HR to RPE 2 / 65% max HR.
25:26
Aidy – Pain in my Heart
RPE 2 / 65%
And here we are right back where it all began parking the body at RPE 2 / 65% max HR for 2.5 minutes just moving along at a nice comfortable pace.
28:10
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 20 minutes with another climb. You are looking to swing your way up through RPE 2 / 65%-75% over the next 5 minutes.
33:03
Pocket – Surround Him With Love (feat. Robyn Hitchcock) | Free Download
RPE 3 / 75%-80%
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.
37:55
Balo – The Bet | Free Download
RPE 3 / 80%
Remember how it felt to park the body back at the bottom for a while? Well, now you get to do it again, however this time it’s parking yourself in RPE 3 / 80% max HR for 6 minute. That’s no problem for you.
44:00
JJoy and Kirsty Hawkshaw – Love Is No Possession
RPE 4 / 80%-85%
There are 8 minutes left before you reach the top. It’s time to speed things up. Pick that pace up and get yourself moving through and to the top of RPE 4 / 80%-85% over the next 4 minutes.
48:08
Brick City – Rumba Magic (punkFM Radio Edit) | Free Download
RPE 4 / 85%
The end is almost in sight with just under 5 minutes to go. This is one last chance to park yourself and hold your exertion level steady at RPE 4 / 85% to the top.
Cool It Down
51:57
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.
55:46
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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