“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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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.

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.

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.

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.