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.
“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.
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