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.

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 1:00:33

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Craig M Clarke - Life of the Party | Buy on iTunes
RPE 1 / 50%-65%
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.

03:04
Anna Johnson – Ready to Go | Buy on iTunes
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

07:08
Phil Wilson – I Own It | Free Download
RPE 2 / 65%
Continue warming up.

Crank It Up
10:40
Tumbledown – Break Out of History | Free Download
RPE 3 / 75%
Stay on the flat road. You are feeling the urge to splurge on some speed. Start lifting the pace and teach your legs a new level of normal. Take your exertion up to RPE 3 / 75% max HR over the next 3 minutes.

13:33
8 Ball Aitken – Yellow Moon | Buy on iTunes
RPE 2 / 70%
How did that feel? Deliciously challenging? It’s time to lose just a fraction of that new pace, and drop your exertion back down to RPE 2 / 70% max HR. Remember you’re still moving a little bit faster than you were in the warm-up. Hold this feeling for 3.5 minutes.

17:18
The Aimless Never Miss – Heart Surgery | Buy on iTunes
RPE 3 / 75%-80%
Time to find your new level in speed once again. Remember, it’s your new normal. Over the next 3 minutes take your exertion to RPE 3 / 75%-80% max HR zone.

20:36
Vistalegre - I Trusted You | Free Download
RPE 2 / 70%
Here’s another chance to drop the speed back down just a bit You have 2 quick minutes to let your exertion slip back into that RPE 2 / 70% place.

22:28
A Family Of Strangers – Don’t Forget | Buy on iTunes
RPE 3 / 75%-80%
There are 3.5 minutes left on the flat road section of today’s journey. This is your last chance to dial the speed back up and take your exertion to RPE 3 / 75%-80% max HR.

25:58
Get Some – Get Some
RPE 3 / 75%
Time to trade in the flat road for 25 minutes of climbing. Feel the incline! Adjust your pace down without losing that RPE 3 / 75% max HR feeling. Settle your body into the rhythm of the climb over these first 3 minutes.

29:13
Mirrors – Ways To An End | Free Download
RPE 4 / 80%-85%
You didn’t think that just because you traded to a new terrain that you were done with teaching your legs to work at a quicker pace, did you? Think again. You are creating a new “normal”! You know what to do, move faster, feel stronger, and find RPE 4 / 80%-85% max HR.

33:43
Speaker Junkies – Now Is The Time (Reza Remix) |Free Download
RPE 3 / 75%
Here’s the chance to dial that speed back down just a notch and let your exertion come back to RPE 3 / 75% max HR. You are here for the next 3 minutes.

36:30
Crystal Castles - Not In Love (feat. Robert Smith) | Buy on iTunes
RPE 4 / 80%-85%
You are now half way into this climb. It’s time to have fun as you smoothly shift back up to a faster pace for another 3 minutes. Shift your body back to RPE 4 / 80%-85% max HR.

39:49
This Morning Call – Clockworks (Bitrocka Remix Radio Edit) | Buy on iTunes
RPE 3 / 75%
Reduce that pace just a little and settle back into RPE 3 / 75% max HR for 4.5 minutes.

43:10
Marc Cotterell – Tiz (JP & Jones Cheaky Dub) | Free Download
RPE 3 / 75%
How do you like this RPE 3 / 75% feeling? How would you like to enjoy it just a bit longer? After all you deserve a reward for all of that good sweaty work you have done. Settle into the 4 minute reward of the calm rhythm of the climb here.

47:18
Michaela Paige – Put Your Foot Down | Free Download
RPE 4 / 80%-85%
There are 3.5 minutes to go. It’s the last time to practice that new “normal” you have discovered. Pick up that pace on this incline and go back to RPE 4 / 80%-85% max HR.

Cool It Down
50:58
Peter Doran – Sacred Place | Buy on iTunes
RPE 2 / 65%
Congratulations, you have established a new level of normal! Start to cool things back down to RPE 2 / 65% max HR.

54:32
Cowboy Junkies – Renmin Park | Free Download
RPE 1 / 65%-50%
Continue to cool down.

_{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 Cardio Mix – 197 (mp3)

60 Min Cardio Mix – 197 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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 1:00:33

Run Time
Song
RPE / HR
What To Do

00:00
Here We Go Magic – Fangela | Free Download
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).

05:06
Wild Nothing – Golden Haze | Buy on iTunes
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
08:20
The Bonedrivers – It’s a Beautiful Thing | Free Download
RPE 2 / 70%-75%
The cold winds of November begin to blow down the flat road you are on. Do you feel them? Set your pace to take you into
RPE 2 / 70&-75% max HR over the next 3.5 minutes.

11:50
Chris Townsend – Back Again (So Damn Smart) | Buy on iTunes
RPE 2 / 65%
That wind was no match for your drive and power. Keep the pace the same and enjoy this easy 4 minute flat? at the low end of RPE 2 / 65% max HR.

15:36
Merry-Go – Alright Defeats
RPE 2 / 70%-75%
Have you got a good grip on that pace? Good thing because the wind is back. It is as strong as it was before, and it’s back to test you. Who has the greater will and desire here? The answer is you of course. Take yourself back somewhere within RPE 2 / 70&-75% max HR for 3.5 minutes.

19:04
Noah Kussack – When It All Went Down | Free Download
RPE 2 / 65%
Nice job! You are the boss. You have sent the wind packingand it’s time to savour the easy flat open road for the last time today. Hold that pace you set earlier but let your exertion come back down to RPE 2 / 65% max HR, and hold in there for the next 3 minutes..

22:01
The Society of Rockets – Lost In Dreams | Buy on iTunes
RPE 2-3 / 65%-75%
It’s time to say good bye to the flat road. You will not see it until the end of today’s journey. All you see now is one sinuous 28 minute climb waiting for you. Can you do it? Of course you can! Slow your pace and transition through RPE 2 and just into RPE 3 / 75% max HR during this 3.5 minute section.

25:45
Tryad – Struttin’ | Free Download
RPE 4 / 80%
You can see a small bump in the climb ahead rolling towards you. Try not to slow your pace too much here as you move into that RPE 4 / 80% max HR feeling for 3 minutes. Remember – you can do this.

28:53
The Aimless Never Miss – Suburban Seas | Buy on iTunes
RPE 4 / 80%-85%
If you thought the only challenge would be the climb, think again! The wind has come back to find you. This makes for a great opportunity to make sure you are still the master of your body. Keep that pace to push through the wind for 4.5 minutes. You are working somewhere within RPE 4 / 80%-85% max HR.

33:18
Zola Jesus – Poor Animal | Free Download
RPE 4 / 80%
Need some motivation or reward? Well that’s it for the wind. It’s gone! Allow yourself to drift back into the low end of RPE 4 / 80% max HR over the next 4 minutes. You now know you have the will to get to the end.

37:15
Pocket – Backwards from Ten (Duplex 100 Remix) [feat. Danny Seim of Menomena] | Buy on iTunes
RPE 3 / 75%
You’re now half way up this climb. How are you feeling? Strong? Powerful? How about a little elation at the sight of this climb backing down in intensity. Pick up the pace just a notch while going back down into RPE 3 / 75% for 5.5 minutes. Now, doesn’t that feel great!

43:05
Rundfunk 3000 – Loop Durch Raum Und Zeit | Buy on iTunes
RPE 2 / 70%
There are just 7 minutes to the top and this climb is backing down even more in the face of your drive and desire. You know you will do it, find that RPE 2 / 70% feeling and revel in it for 4.5 minutes.

47:55
Alex Beroza – What It Takes To Be Me (feat. Sol) | Free Download
RPE 4 / 80%
The last push is here, and there’s one BIG 2.5 minute ripple roaring towards you that thinks it’s better, and stronger than you – yeah right, bring it on! Time to open up the throttle as you take yourself into RPE 4 / 80% max HR to finish off this journey with style!

Cool It Down
50:10
Sunburn In Cyprus – In The Sunshine (Lazy Hammock Remix) | Buy on iTunes
RPE 2 / 65%
You have reached the top, so now you can say I knew I could. Start cooling things back down to RPE 2 / 65% max HR.

54:49
Vanessa Daou – Back To the World | Buy on iTunes
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 Cardio Mix – 195 (mp3)

60 Min Cardio Mix – 195 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

Run Time
Song
RPE / HR
What To Do

Run Time 30:13

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%

00:00
Wild Nothing – Golden Haze | Buy on iTunes
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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
03:22
The Bonedrivers – It’s a Beautiful Thing | Free Download
RPE 2 / 70%-75%
The cold winds of November begin to blow down the flat road you are on. Do you feel them? Set your pace to take you into RPE 2 / 70&-75% max HR over the next 3.5 minutes.

06:52
Merry-Go – Alright Defeats
RPE 2 / 65%
That wind was no match for your drive and power. Keep the pace the same and enjoy this easy 3.5 minute flat? at the low end of RPE 2 / 65% max HR.

10:24
Noah Kussack – When It All Went Down | Free Download
RPE 2 / 70%-75%
Have you got a good grip on that pace? Good thing because the wind is back. It is as strong as it was before, and it’s back to test you. Who has the greater will and desire here? The answer is you of course. Take yourself back somewhere within RPE 2 / 70-75% max HR for 3 minutes.

13:21
The Society of Rockets – Lost In Dreams | Buy on iTunes
RPE 3 / 75%
It’s time to say good-bye to the flat road. You will not see it until the end of today’s journey. All you see now is one sinuous 12-minute climb waiting for you. Can you do it? Of course you can! Slow your pace and transition just into RPE 3 / 75% max HR during this 3.5 minute section.

17:01
The Aimless Never Miss – Suburban Seas | Buy on iTunes
RPE 4 / 80%-85%
If you thought the only challenge would be the climb, think again! The wind has come back to find you. This makes for a great opportunity to make sure you are still the master of your body. Keep that pace to push through the wind for 4.5 minutes. You are working somewhere within RPE 4 / 80%-85% max HR.

21:28
Zola Jesus – Poor Animal | Free Download
RPE 4 / 85%
The last push is here, and there’s one BIG 2.5 minute ripple roaring towards you that thinks it’s better, and stronger than you – yeah right, bring it on! Time to open up the throttle as you take yourself into RPE 4 / 85% max HR to finish off this journey with style!

Cool It Down
25:30
Sunburn In Cyprus – In The Sunshine (Lazy Hammock Remix) | Buy on iTunes
RPE 2-1 / 65%-50%
You have reached the top, so now you can say I knew I could. Start cooling things back down to RPE 2-1 / 65%-50% max HR.
_{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 – 195 (mp3)

30 Min Cardio Mix – 195 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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.

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 1:01:29

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Nu Shooz Orchestra – The Return of Point of No Return | Buy on iTunes
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).

05:00
Vernon & DaCosta – Stand up (Guitarless Extended) | Free Download
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
Dj’s House Connection – Stand Up | Free Download
RPE 2 / 70%-75%
You can see the climb ahead of you. It’s not overly steep. In fact you could say that it is gentle. Don’t slow your pace as you feel the incline. Over the next 5 minutes take your exertion level somewhere into RPE 2 / 70%-75% max HR.

15:55
Nowak – La Playa del Sol (Extended Mix) | Free Download
RPE 3 / 75%
Wow! If all climbs were this easy everyone would do them! Let’s take advantage of the gentle nature of this climb and work on lifting the pace up a notch during this 8 minute section. You are training your body to work at a higher intensity that takes you into RPE 3 / 75% max HR.

23:20
Lauris Reiniks – Correro da te (Boyza II Radio Rmx) | Free Download
RPE 2 / 70%-75%
Time to slow that pace down. Enjoy this 3.5 minute easy climbing section at RPE 2 / 70%-75%. Don’t get too comfortable…you can see a big bump in the road up ahead. Right now you need to conserve energy to deal with it.

27:07
Sugar & Gold – Feels Like Fire | Free Download
RPE 4 / 80%-85%
You have arrived. Slow the pace and lift the intensity for the next 4 minutes to RPE 4 / 80%-85% max HR. Folks, it’s time to sweat. The good news is that this is the biggest challenge of today’s journey. Enjoy it!

31:06
Ping Trace – Lies (Radio Edit) | Free Download
RPE 2 / 70%-75%
That big bump is behind you now! You are back on an easy incline. Use the 3 minutes here to get back to that feeling you had before the bump, REP 2 / 70%-75% max HR.

34:21
4 To The Bar – Stay Away From Me | Free Download
RPE 3 / 75%-80%
Are you feeling good? It’s time to find some quicker legs. Lift the pace and the intensity to somewhere within RPE 3 / 75%-80% and keep it there for the next 7 minutes. Love this feeling.

41:06
Supersede & Nick – Fame Us | Free Download
RPE 2 / 70%-75%
Bet you are feeling like you could just keep on going at this pace…but don’t. Be kind to yourself, and slow your pace a bit. Let yourself come down into RPE 2 / 70%-75% max HR for 3 easy minutes of fun.

44:21
Random Soul – Music Is My Life | Free Download
RPE 3 / 75%-80%
There’s just 6 minutes left to go, and you can feel your legs urging you to let them go. You can hear your body saying it can handle one last push … so let’s get going, and enjoy that feeling of being faster and feeling so powerful at RPE 3 / 75%-80% max HR.

Cool It Down
50:13
Bebel Gilberto – Dahling | Buy on iTunes
RPE 2 / 65%
And just like that the time has flown by and you are done, start cool things back down to RPE 2 / 65% max HR.

53:33
Lovespirals – Home | Buy on iTunes
RPE 2 / 65%
Still cooling down.

55:10
DoKashituer – Watching Seabirds Soar | Free Download
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 Cardio Mix – 194 (mp3)

60 Min Cardio Mix – 194 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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.

Run Time 30:13

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 32:47
Song
RPE / HR
What To Do

Warm It Up
00:00
Vernon & DaCosta – Stand Up (Guitarless Extended) | Free Download
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
04:28
Dj’s House Connection – Stand Up | Free Download
RPE 2 / 70%-75%
You can see the climb ahead of you. It’s not overly steep. In fact you could say that it is gentle. Don’t slow your pace as you feel the incline. Over the next 5 minutes take your exertion level somewhere into RPE 2 / 70%-75% max HR.

10:18
Nowak – La Playa del Sol (Extended Mix) | Free Download
RPE 3 / 75%
Wow! If all climbs were this easy everyone would do them! Let’s take advantage of the gentle nature of this climb and work on lifting the pace up a notch during this 8 minute section. You are training your body to work at a higher intensity that takes you into RPE 3 / 75% max HR.

17:46
Lauris Reiniks – Correro da te (Boyza II Radio Rmx) | Free Download
RPE 2 / 70%-75%
Time to slow that pace down. Enjoy this 3.5 minute easy climbing section at RPE 2 / 70%-75%. Don’t get too comfortable…you can see a big bump in the road up ahead. Right now you need to conserve energy to deal with it.

21:35
Ping Trace – Lies (Radio Edit) | Free Download
RPE 3 / 75%-80%
There’s just 3.5 minutes left to go, and you can feel your legs urging you to let them go. You can hear your body saying it can handle one last push … so let’s get going, and enjoy that feeling of being faster and feeling so powerful at RPE 3 / 75%-80% max HR.

Cool It Down
25:00
Bebel Gilberto – Dahling | Buy on iTunes
RPE 2 / 65%
And just like that the time has flown by and you are done, start cool things back down to RPE 2 / 65% max HR.

28:18
Lovespirals – Home | Buy on iTunes
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 Cardio Mix – 194 (mp3)

30 Min Cardio Mix – 194 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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

Today the definition of “endurance” is not found on a page, but in your practical demonstration on the road that awaits 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 1:32:20

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
January – Where Do You Put Your Heart | Free Download
REP 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).
REP 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).

04:32
Tara Leigh Cobble - Calendars & Maps
REP 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.
REP 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

08:00
Geoff Smith – Gravity
RPE 2 / 65%
Sill warming up

Crank It Up
10:02
The Upsidedown – La Paloma | Free Download
RPE 2 / 70%-75%
Here you go… have some fun and lift that pace up just a notch as you walk, run, or cycle along the endurance tightrope of keeping your body working at a constant aerobic level within RPE 2 / 70%-75% max HR for 3.5 minutes.

13:37
Audra – 100 Years Old
RPE 2 / 65%
Let your pace settle down a bit for the next 3.5 minutes. Enjoy cruising along at an easy feeling of RPE 2 / 65% max HR.

16:50
South For The Summer - Make It Or Break It! | Buy on iTunes
RPE 2 / 70%-75%
It’s time for a bit ‘o’ speed for 2.5 minutes. Just add a little touch on that gas pedal without exceeding the limit of RPE 2 / 70%-75% max HR.

19:32
Shayfer James – Siren Song | Free Download
RPE 2 / 70%-75%
Things would be perfect if this flat road stayed with us all the way to the end, but just like life there’s always the occasional bump along the way. Over the next 3.5 minutes let your body adapt as you work your way over this bump while still holding to RPE 2 / 70%-75% max HR.

22:53
Fabulous Thunderbirds – Tear It Up Enuff | Free Download
RPE 2 / 65%
And just like that it’s time to settle back into that easy cruising mode of RPE 2 / 65%. Enjoy this feeling for the next 4 minutes.

25:52
Oleg Serkov – Black Wings
RPE 2 / 70%-75%
The next 3.5 minutes on this road would be so easy if it wasn’t for another bump in the road. You will not let it slow your speed as you work on putting it behind you. Take your exertion higher into RPE 2 / 70%-75% max HR.

28:27
Chiwawa – Below Zero | Buy on iTunes
RPE 2 / 65%
And just like that it’s time to settle back into that easy cruising mode of RPE 2 / 65%. Enjoy this feeling for the next 4 minutes.

32:30 Cristian Marconi – Telepaty (Crisman Radial Version) | Free Download
RPE 2 / 70%-75%
Here, another slight bump in the road starts, it’s with you for the rest of the journey. Take the next 4.5 minutes to settle working at RPE 2 / 70%-75% max HR.

36:59
Jay-J – Getting A Rise (Deep Josh Vocal Mix) | Free Download
RPE 2 / 70%-75%
RPE 3 / 75%-80%
Ready for some speed work? Over the next 5.5 minutes challenge yourself with 3 short bursts of speed that will push you back and forth between RPE 2 / 70%-75% and RPE 3 75%-80-% max HR.

42:29
The Rebirth Station – Cities (remix by MRTNxPomP)
RPE 2 / 70%
You now find yourself back in cruising mode, but remember that the bump is still there so things aren’t that easy. You are working just a bit higher in RPE 2 / 70% max HR.

48:00
Mr ACIDJ – Close Your Eyes (Simple Short Version) | Free Download
RPE 2 / 70%-75%
RPE 3 / 75%-80%
Now it’s time to show of your strength and speed in a few more short bursts. Get to it and have fun moving between RPE 2 / 70%-75% and RPE 3 75%-80-% max HR.

51:00
Reflex – Beautiful (Club Mix) | Free Download
RPE 2 / 70%
You are good! Take a break and settle back down into RPE 2 / 70%. You’ve earned it!

56:13
Tesla Da Vinci – Ions | Free Download
RPE 2 / 70%-75%
RPE 3 / 75%-80%
The next 6 minutes provide the chance for you to work between RPE 2 / 70%-75% and RPE 3 75%-80-% max HR. Show off your ability to step it up as often as you can.

62:30
LeisureGroove – Used To Be | Free Download
RPE 2 / 70%
Settling back into the middle of RPE 2 / 70% never felt so good.

69:46
Atom – You’re Not Alone (Ford Trance Anthem Mix)
RPE 2 / 70%-75%
RPE 3 / 75%-80%
One last chance to have some fun with 2 bursts of speed work. Take yourself between RPE 2 / 70%-75% and RPE 3 75%-80-% max HR. Ready – set – go!

77:23
Adam Tyler – Friction (Ricardo Autobahn Remix)
RPE 3 / 75%-80%
Just 6 minutes of fun left to go and because you’ve kept things in the aerobic zone, that means you have more than enough energy to get to the end. You can afford to burn off some extra calories by lifting the pace just a notch and take yourself to RPE 3 / 75%-80% max HR.

Cool It Down
83:09
Got-Ta-Scatta – IndeliblyU
RPE 2 / 65%
That was an A+ practical definition of endurance you put on, now cool things back down to RPE 2 / 65% max HR.

87:43
D-Chill – Hard Times | Free Download
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.

90 Min Cardio Mix – 193 (mp3)

90 Min Cardio Mix – 193 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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

Today the definition of “endurance” is not found on a page, but in your practical demonstration on the road that awaits 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 59:52

Run Time
Song
RPE / HR
What To Do

Run Time 59:52

Warm It Up
00:00
January – Where Do You Put Your Heart | Free Download
REP 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).

04:32
Tara Leigh Cobble - Calendars & Maps
REP 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

08:00
Geoff Smith – Gravity
RPE 2 / 65%
Sill warming up

Crank It Up
10:02
The Upsidedown – La Paloma | Free Downlaod
RPE 2 / 70%-75%
Here you go… have some fun and lift that pace up just a notch as you walk, run, or cycle along the endurance tightrope of keeping your body working at a constant aerobic level within RPE 2 / 70%-75% max HR for 3.5 minutes.

13:37
Audra – 100 Years Old
16:50 South For The Summer – Make It Or Break It!
RPE 2 / 65%
Let your pace settle down a bit for the next 3.5 minutes. Enjoy cruising along at an easy feeling of RPE 2 / 65% max HR.

16:50
South For The Summer - Make It Or Break It! | Buy on iTunes
RPE 2 / 70%-75%
It’s time for a bit ‘o’ speed for 2.5 minutes. Just add a little touch on that gas pedal without exceeding the limit of RPE 2 / 70%-75% max HR.

19:32
Shayfer James – Siren Song | Free Download
RPE 2 / 70%-75%
Things would be perfect if this flat road stayed with us all the way to the end, but just like life there’s always the occasional bump along the way. Over the next 3.5 minutes let your body adapt as you work your way over this bump while still holding to RPE 2 / 70%-75% max HR.

22:51
Chiwawa – Below Zero | Buy on iTunes
RPE 2 / 65%
And just like that it’s time to settle back into that easy cruising mode of RPE 2 / 65%. Enjoy this feeling for the next 4 minutes.

26:48
Cristian Marconi – Telepaty (Crisman Radial Version) | Free Download
RPE 2 / 70%-75%
Here, another slight bump in the road starts, it’s with you for the rest of the journey. Take the next 4.5 minutes to settle working at RPE 2 / 70%-75% max HR.

31:18
Jay-J – Getting A Rise (Deep Josh Vocal Mix) | Free Download
RPE 2 / 70%-75%
RPE 3 / 75%-80%
Ready for some speed work? Over the next 5.5 minutes challenge yourself with 3 short bursts of speed that will push you back and forth between RPE 2 / 70%-75% and RPE 3 75%-80-% max HR.

36:50
The Rebirth Station – Cities (remix by MRTNxPomP)
RPE 2 / 70%
You now find yourself back in cruising mode, but remember that the bump is still there so things aren’t that easy. You are working just a bit higher in RPE 2 / 70% max HR.

42:20
Mr ACIDJ – Close Your Eyes (Simple Short Version) | Free Download
RPE 2 / 70%-75%
RPE 3 / 75%-80%
One last chance to have some fun with 2 bursts of speed work. Take yourself between RPE 2 / 70%-75% and RPE 3 75%-80-% max HR. Ready – set – go!

45:34
Reflex – Beautiful (Club Mix) | Free Download
RPE 3 / 75%-80%
Just 4.5 minutes of fun left to go and because you’ve kept things in the aerobic zone, that means you have more than enough energy to get to the end. You can afford to burn off some extra calories by lifting the pace just a notch and take yourself to RPE 3 / 75%-80% max HR.

Cool It Down
50:40
Got-Ta-Scatta – IndeliblyU
RPE 2 / 65%
That was an A+ practical definition of endurance you put on, now cool things back down to RPE 2 / 65% max HR.

55:13
D-Chill – Hard Times | Free Download
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 Cardio Mix – 193 (mp3)

60 Min Cardio Mix – 193 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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

Today the definition of “endurance” is not found on a page, but in your practical demonstration on the road that awaits 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 30:31

Run Time
Song
RPE / HR

What To Do

Warm It Up
00:00
January – Where Do You Put Your Heart | Free Download
REP 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
04:30
The Upsidedown – La Paloma | Free Download
RPE 2 / 70%-75%
Here you go… have some fun and lift that pace up just a notch as you walk, run, or cycle along the endurance tightrope of keeping your body working at a constant aerobic level within RPE 2 / 70%-75% max HR for 3.5 minutes.

08:03
Audra – 100 Years Old
RPE 2 / 65%
Let your pace settle down a bit for the next 3.5 minutes. Enjoy cruising along at an easy feeling of RPE 2 / 65% max HR.

11:20
South For The Summer - Make It Or Break It! | Buy on iTunes
RPE 2 / 70%-75%
It’s time for a bit ‘o’ speed for 2.5 minutes. Just add a little touch on that gas pedal without exceeding the limit of RPE 2 / 70%-75% max HR.

14:00
Shayfer James – Siren Song | Free Download
RPE 2 / 70%-75%
Things would be perfect if this flat road stayed with us all the way to the end, but just like life there’s always the occasional bump along the way. Over the next 3.5 minutes let your body adapt as you work your way over this bump while still holding to RPE 2 / 70%-75% max HR.

17:20
Chiwawa – Below Zero | Buy on iTunes
RPE 75%-80%
Just 4 minutes of fun left to go and because you’ve kept things in the aerobic zone, that means you have more than enough energy to get to the end. You can afford to burn off some extra calories by lifting the pace just a notch and take yourself to RPE 3 / 75%-80% max HR.

Cool It Down
21:22
Got-Ta-Scatta – IndeliblyU
RPE 2 / 65%
That was an A+ practical definition of endurance you put on, now cool things back down to RPE 2 / 65% max HR.

25:51
D-Chill – Hard Times | Free Download
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 Cardio Mix – 193 (mp3)

30 Min Cardio Mix – 193 (pdf)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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)

Show Sponsors and Coupon Codes

• EpicRIDES – use coupon code Revolution1 to save $5.00 at checkout
• Endurance Films – multisports training DVD’s
• RoadID – for safety and peace of mind be seen wearing it

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

Run Time 1:03:20

Warm It Up
00:00 Ashtech – Plain Speaking | Free Download
03:33 LeisureGroove – Used to Be | Free Download

Crank It Up
10:06 Alex Beroza – Thinkin’ About It (feat. Frank Carter III) | Free Download
13:20 Big Brotherz – In Memory | Free Download
15:00 Brick City – Rumba Magic (D.O.N.S. Radio Edit) | Free Download
18:32 The Sun Paulo – Who I Am | Free Download
20:30 Christian Alvarez – Always | Free Download
25:14 Kombinat 100 – Schubert Laeuft | Free Download
26:55 Jay-J – Love Alive (feat. Charlene Moore) (Jon Milsom Remix) | Free Download
32:13 DJ Vincent and Bonghero – Phili Beat | Free Download
33:45 Groove Armada – History (feat. Will Young) (Still Going Remix) | Free Download
40:45 Mikas – Mint Light (Mikas Remix) | Free Download
42:15 Tracy Young – What’s Done Is Done (feat. Ceevox) (Tracy Young Club Mix) | Free Download

Cool It Down
51:23 Kristine W – Feel What You Want (Emoticon Remix) | Free Download
56:26 Nucultures – Night Is Beautiful (feat. Ellie Perez) | Free Download

Cadence Revolution #191 – 60 Min Mix (mp3)

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

Run Time 32:23

Warm It Up
00:00 Ashtech – Plain Speaking | Free Download

Crank It Up
03:35 Brick City – Rumba Magic (D.O.N.S. Radio Edit) | Free Download
07:15 The Sun Paulo – Who I Am | Free Download
08:50 Christian Alvarez – Always | Free Download
13:31 Kombinat 100 – Schubert Laeuft | Free Download
14:55 Groove Armada – History (feat. Will Young) (Still Going Remix) | Free Download

Cool It Down
22:00 Kristine W – Feel What You Want (Emoticon Remix) | Free Download
27:04 Nucultures – Night Is Beautiful (feat. Ellie Perez) | Free Download

Cadence Revolution #191 – 30 Min Mix (mp3)

If you want what you hear, just follow the links to the songs in the playlist below to get them.
Run Time 1:01:16

Warm It Up
00:00 The Mohawk Lodge – Making Music | Free Download
06:46 Dead Letter Chorus – Magnolia Farm

Crank It Up
10:52 Emit – Emitting Light
14:30 The Statler Project – Your Opinion My Opinion
18:43 The Delstars - 6L6
20:18 Anny Celsi – Tangle-Free World | Free Download
24:33 Sheri Miller – Devil In White
27:32 Kelly Harper – Powerless
30:30 The Hermits – It Was a Better Time
34:06 The Salesmen – Assembly Line
36:51 Paper Moon – What Are You Going To Do With Me
39:26 Telepathic Butterflies - Between the Lines
41:46 Clorofila – BabyRock  Rock | Free Download
46:17 Sara Haze – Melt Into You

Cool It Down
50:23 KaiserCartel – Okay
53:21 Depression State Troopers – Take My Hair | Free Download
56:30 22.50 – Good Enough

Cadence Revolution #190 – 60 Min Mix (mp3)

If you want what you hear, just follow the links to the songs in the playlist below to get them.
Run Time 31:20

Warm It Up
00:00 The Mohawk Lodge – Making Music | Free Download

Crank It Up
06:50 Emit – Emitting Light
10:25 The Statler Project – Your Opinion My Opinion
14:39 The Delstars - 6L6
27:32  Kelly Harper – Powerless
19:17 Sara Haze – Melt Into You

Cool It Down
23:23 KaiserCartel – Okay
26:21 22.50 – Good Enough

Cadence Revolution #190 – 30 Min Mix (mp3)

A tribute musical Latin mix to the four Youth Ambassadors taking part in Expedition Amazon 2010, the third stage of the impossible2Possible World Expedition Series, along with founder Ray Zahab, in an incredible journey through the Tapajos National Forest. Youth ambassadors will trek for up to 8 days – and nearly 200kms – through incredibly dense jungle, swamps and oppressive humidity in a quest to study and learn about the culture and biodiversity of the region.

As part of the impossible2Possible World Expedition Series, the Amazon expedition will be preceded by an engaging challenge based learning project for schools in Canada and the U.S.A. Expedition Amazon will raise funding for a school construction project in the Floresta Nacional do Tapajos (FLONA), a protected area of rainforest in the region of Santarem. This region is home to over 22 communities; i2P hopes to be able to provide a designated learning facility for children in the region.

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

Run Time 1:03:28

Warm It Up
00:00 Señor Coconut – Electrolatino | Free Download
03:26 Alejo Aponte – La Fruta | Free Download
07:11 Cuba Libre – Hola Cuba |Free Download

Crank It Up
11:10 The Pinker Tones - Viva La Juventud | Free Download
14:41 Gero – Costa Del Sol | Free Download
20:19 Mexican Institute of Sound – El Microfono | Free Download
23:45 Bomba Estéreo – Fuego | Free Download
27:43 Luis Santi – El De La Rumba So Yo | Free Download
30:58 Madrid De Los Austrias – Sportscabaret | Free Download
34:45 Corona – La Playa Del Sol | Free Download
37:39 Fey – Dulce Manzana | Free Download
40:44 The Pinker Tones – Estirado al Sol | Free Download
44:40 Ovni – Aterrizaje | Free Download
48:14 Charades – En Ningun Lugar | Free Download

Cool It Down
50:16 Pacifika - Chocolate | Free Download
53:48 Moosefrog – En la Oscuridad (feat. Anji Bee)
58:21 Papercutz – Do Outro Lado Do Espelho (Taylor Deupree Remix) | Free Download

Cadence Revolution #189 – 60 Min Mix (mp3)

A tribute musical Latin mix to the four Youth Ambassadors taking part in Expedition Amazon 2010, the third stage of the impossible2Possible World Expedition Series, along with founder Ray Zahab, in an incredible journey through the Tapajos National Forest. Youth ambassadors will trek for up to 8 days – and nearly 200kms – through incredibly dense jungle, swamps and oppressive humidity in a quest to study and learn about the culture and biodiversity of the region.

As part of the impossible2Possible World Expedition Series, the Amazon expedition will be preceded by an engaging challenge based learning project for schools in Canada and the U.S.A. Expedition Amazon will raise funding for a school construction project in the Floresta Nacional do Tapajos (FLONA), a protected area of rainforest in the region of Santarem. This region is home to over 22 communities; i2P hopes to be able to provide a designated learning facility for children in the region.

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

Run Time 32:34

Warm It Up
00:00 Señor Coconut – Electrolatino | Free Download

Crank It Up
03:40 The Pinker Tones - Viva La Juventud | Free Download
07:11 Gero – Costa Del Sol | Free Download
12:48 Bomba Estéreo – Fuego | Free Download
16:45 Corona – La Playa Del Sol | Free Download
19:40 The Pinker Tones – Estirado al Sol | Free Download

Cool It Down
23:36 Pacifika - Chocolate | Free Download
27:11 Moosefrog – En la Oscuridad (feat. Anji Bee)

Cadence Revolution #189 – 30 Min Mix (mp3)

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

Run Time 58:36

Warm It Up
00:00 Jess Braun – Sometimes | Buy on iTunes
04:28 Dorena – From The Window Of My Room | Buy on iTunes

Crank It Up
10:00 The On Fires – Coming Home Boy | Free Download
13:14 Ra Ra Riot – Boy | Free Download
16:17 Merry-Go – For The Moment It Takes You Away
20:06 The Worrymen – Galilean Satellites
24:02 KOF – Fire It Up (feat Wiley & Chelcee Grimes) | Free Download
27:29 Chromeo – Don’t Turn The Lights On (Aeroplane Remix)
32:16 Ekala – Puma (Sarp Yilmaz Remix) | Free Download
35:29 Groove Junkies – I Believe In Dreams | Free Download
39:39 White Gold – I Can Dream Alone | Free Download
44:27 Todd Terry – Ready For A New Day | Free Download

Cool It Down
50:27 Alex Beroza – Put The Needle Down (feat. Admiral Bob) | Free Download
53:42 SolarRain – Broken (SolarRain mix) | Free Download

Cadence Revolution #188 – 60 Min Mix (mp3)

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

Run Time 36:01

Warm It Up
00:00 Dorena – From The Window Of My Room

Crank It Up
05:45 KOF – Fire It Up (feat Wiley & Chelcee Grimes) | Free Download
08:55 Chromeo – Don’t Turn The Lights On (Aeroplane Remix)
13:44 Ekala – Puma (Sarp Yilmaz Remix) | Free Download
16:57 White Gold – I Can Dream Alone | Free Download
21:51 Todd Terry – Ready For A New Day | Free Download

Cool It Down
27:52 Alex Beroza – Put The Needle Down (feat. Admiral Bob) | Free Download
31:08 SolarRain – Broken (SolarRain mix) | Free Download

Cadence Revolution #188 – 30 Min Mix (mp3)

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

Run Time 59:51

Warm It Up
00:00 Karmacoda – Make Like Mine |  Free Download
03:15 Black Jazz – Jazzman’s Project (Apple Jazz Mix) | Free Download

Crank It Up
10:04 Abbotfinney – Show Me Something Better
13:34 Peter London Band – Run Away
16:21 Show Me The Skyline – I Cant Explain It
19:07 Imagine Dragons – All Eyes
21:50 Adam Tyler – Friction (Ricardo Autobahn Remix) | Free Download
27:33 The Garland Cult – Perfect Beat (Take Me To LA) | Free Download
30:43 Darkangell – Too Young (feat. Snowflake) | Free Download
34:27 Three Faces – Truth or Dare | Free Download
40:30 The Todd Terry Project – That Feelin (Tee’s 09 Inhouse Mix) | Free Download
46:15 Dragonette – Our Summer | Free Download

Cool It Down
50:38 Big Blue Ball – Whole Thing (feat. Peter Gabriel) | Free Download
55:51 Epsilon Blue – Oversky | Free Download

Cadence Revolution #187 – 60 Min Mix (mp3)

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

Run Time 31:09

Warm It Up
00:00 Karmacoda – Make Like Mine |  Free Download

Crank It Up
03:26 Abbotfinney – Show Me Something Better
06:55 Peter London Band – Run Away
09:41 Show Me The Skyline – I Cant Explain It
12:28 Imagine Dragons – All Eyes
15:15 Adam Tyler – Friction (Ricardo Autobahn Remix) | Free Download
21:30 Dragonette – Our Summer | Free Download

Cool It Down
25:51 Big Blue Ball – Whole Thing (feat. Peter Gabriel) | Free Download

Cadence Revolution #187 – 30 Min Mix (mp3)

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

Warm It Up
00:00 Second Dan – Today
04:18 Wintersleep – New Inheritors

Crank It Up
08:24 Emit – Time to Make a Move
11:48 Imagine Dragons – Hear Me
15:15 Show Me The Skyline – My Getaway
18:25 Johnny DeMarco – Love You Like I Do
22:19 Ping Trace – We Are Human | Free Download
25:16 Mr. Groove – Altered State of Mind | Free Download
32:00 Holmes Ives and Lane McCray – Boom (Stan Kolev’s Filtered Funk Remix) | Free Download
36:00 DJ Rulz – I’m Going to Party (John Paul Remix) | Free Download
41:29 Blaze – Be Yourself (Drumz Mix) | Free Download
44:32 Motion Potion – Saturdazed

Cool It Down
49:38 David Grow – Words Change
54:08 Kensington Prairie – Disappear From View
57:57 Lily Frost – I Called You | Free Download

Cadence Revolution #186 – 60 Min Mix (mp3)

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

Run Time 33:08

Warm It Up
00:00 Wintersleep – New Inheritors

Crank It Up
04:18 Emit – Time to Make a Move
07:41 Imagine Dragons – Hear Me
11:36 Ping Trace – We Are Human | Free Download
14:32 Holmes Ives and Lane McCray – Boom (Stan Kolev’s Filtered Funk Remix) | Free Download
18:44 Blaze – Be Yourself (Drumz Mix) | Free Download
21:34 Motion Potion – Saturdazed

Cool It Down
26:32 David Grow – Words Change
31:25 Lily Frost – I Called You | Free Download

Cadence Revolution #186 – 30 Min Mix (mp3)

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

Run Time 59:08

Warm It Up
00:00 URH – Mellow

Crank It Up
10:10 Jody Wisternoff – Nostalgia
17:39 Benjamin Bates – On My Feet (This World Needs More People Like You!)
20:44 Mahjong Vs. The Kinky Pimps – Out Of Hell (Mahjong Vocal Mix)
28:12 DJ Dealer – Whatcha Gonna Do
30:10 Joman – Axiom
36:47 Coco Star – I Need A Miracle 2009 (Victor Imbres Radio Edit)
40:12 Stargroove And Trox – No Reasons
47:15 Track A Tiger – Don’t Let The Nightlight Dance

Cool It Down
49:25 Peitor Angell – Five In The Afternoon

Cadence Revolution #185 – 60 Min Mix (mp3)

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

Run Time 32:22

Warm It Up
00:00 Muzziak presents URH – Mellow

Crank It Up
06:33 Jody Wisternoff – Nostalgia | Free Download
11:22 Benjamin Bates – On My Feet (This World Needs More People Like You!) | Free Download
14:20 Mahjong Vs. The Kinky Pimps – Out Of Hell (Mahjong Vocal Mix) | Free Download
19:17 Coco Star – I Need A Miracle 2009 (Victor Imbres Radio Edit) | Free Download

Cool It Down
22:39 Peitor Angell – Five In The Afternoon | Free Download

Cadence Revolution #185 – 30 Min Mix (mp3)

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

Looking to take your indoor cycling, spinning workout to the real world level?

Then take advantage of a special offer and save $5.00USD off of any DVD or Digital Download purchase from epicRides!

Visit epicPlanet for a preview and don’t forget to use coupon code ‘ Revolution1‘ at checkout.

Run Time 59:49

Warm It Up
00:00 Deedot – Into a Groove | Free Download
04:12 Ziggy Marley – Into The Groove

Crank It Up
07:58 Aidy – Pain in my Heart
10:41 Peter London Band – Can’t Let Go
13:38 2MorroW EvR AfteR – Kamikaze Luv
16:41 Loomis and the Lust – Barbarella
19:38 Rich Aucoin – Undead
23:44 Spinmeister – Dream of Flight (Techno Twang Mix) (feat. Queenie)| Free Download
29:03 Shad – Deja Vue | Free Download
31:45 Bonobo – Eyesdown (feat. Andreya Triana)
36:00 SpaTial&CoSy – Inside Outside (Warrior One Remix) (feat. Snowflake)  | Free Download
40:14 Chiwawa – Below Zero
44:11 The Mohawk Lodge – Wear ‘Em Out | Free Download
47:48 Robin Brock – Power It Through

Cool It Down
51:08 Jake Hertzog – Sun Lovers | Free Download
55:15 Freak Owls – Place To Be

Cadence Revolution #184 – 60 Min Mix (mp3)

Looking to take your indoor cycling, spinning workout to the real world level?

Then take advantage of a special offer and save $5.00USD off of any DVD or Digital Download purchase from epicRides!

Visit epicPlanet for a preview and don’t forget to use coupon code ‘ Revolution1‘ at checkout.

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

Run Time 1:28:23

Warm It Up
00:00 Deedot – Into a Groove | Free Download
04:12 Ziggy Marley – Into The Groove

Crank It Up
07:58 Aidy – Pain in my Heart
10:41 Peter London Band – Can’t Let Go
13:38 2MorroW EvR AfteR – Kamikaze Luv
16:41 Loomis and the Lust – Barbarella
19:39 Alien Zoo – Argument Party
24:12 Rich Aucoin – Undead
28:20 Spinmeister – Dream of Flight (Techno Twang Mix) (feat. Queenie)| Free Download
33:42 Shad – Deja Vue | Free Download
37:42 Bonobo – Eyesdown (feat. Andreya Triana)
42:19 SpaTial&CoSy – Inside Outside (Warrior One Remix) (feat. Snowflake)  | Free Download
46:29 Chiwawa – Below Zero
50:22 New Roman Times – Smoke in Your Disguise
54:00 Metric – Help I’m Alive | Free Download
59:09 The Mohawk Lodge – Wear ‘Em Out | Free Download
1:02:46 Robin Brock – Power It Through
1:06:10 Vidian – Welcome To My World (feat. Lisadb & George Ellinas) | Free Download
1:09:20 Zeroleen – All Good | Free Download
1:14:16 The Versionaries – Open Eyes | Free Download

Cool It Down
1:19:45 Jake Hertzog – Sun Lovers | Free Download
1:24:26 Freak Owls – Place To Be

Cadence Revolution #184 – 90 Min Mix (mp3)

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

Looking to take your indoor cycling, spinning workout to the real world level?

Then take advantage of a special offer and save $5.00USD off of any DVD or Digital Download purchase from epicRides!

Visit epicPlanet for a preview and don’t forget to use coupon code ‘ Revolution1‘ at checkout.

Run Time 36:04

Warm It Up
00:00 Ziggy Marley – Into The Groove

Crank It Up
03:59 Aidy – Pain in my Heart
06:34 Peter London Band – Can’t Let Go
09:36 Rich Aucoin – Undead
13:35 Spinmeister – Dream of Flight (Techno Twang Mix) (feat. Queenie)| Free Download
18:50 Bonobo – Eyesdown (feat. Andreya Triana)
23:16 SpaTial&CoSy – Inside Outside (Warrior One Remix) (feat. Snowflake)  | Free Download

Cool It Down
27:24 Jake Hertzog – Sun Lovers | Free Download
32:06 Freak Owls – Place To Be

Cadence Revolution #184 – 30 Min Mix (mp3)

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

Run Time 1:01:22

Warm It Up
00:00 Public Symphony – Rise and Shine | Free Download
03:24 Sarah VonderHaar – I Got Sunshine
06:26 Shayna Zaid & The Catch – Morning Sun

Crank It Up
09:31 Memphis All Stars – Lovely Memphis Day | Free Download
14:18 The Green Brothers – Keep On Searchin’ | Free Download
19:18 Alex Beroza – Hard Headed Woman | Free Download
21:54 MC Jack in the Box – Faking It | Free Download
28:00 Wire Faces – Count To Three | Free Download
31:56 Louis Bernstone – Morning
36:10 Black Jazz – Sunday Night | Free Download
41:20 Rubikon – Why Keep On | Free Download
47:40 Vendetta – Labyrinth | Free Download

Cool It Down
51:54 Nardis – Sunrise
56:35 Jake Hertzog – Sun Lovers | Free Download

Cadence Revolution #183 – 60 Min Mix (mp3)

Run Time 36:31

00:00 Sarah VonderHaar – I Got Sunshine
03:06 Shayna Zaid & The Catch – Morning Sun

Crank It Up
06:10 MC Jack in the Box – Faking It | Free Download
12:14 Wire Faces – Count To Three | Free Download
16:14 Louis Bernstone – Morning
20:36 Rubikon – Why Keep On | Free Download

Cool It Down
27:02 Nardis – Sunrise
31:44 Jake Hertzog – Sun Lovers | Free Download

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.

Cadence Revolution #183 – 30 Min Mix (mp3)

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

Run Time 1:00:16

Warm It Up
00:00 Freak Owls – Optimistic Automatic
02:10 Kanarek - Ah Ah Ah Ah
05:53 Jensen Keets – Float Away

Crank It Up
09:17 Johnny DeMarco – Need You Tonight
12:49 The Mohawk Lodge – Wear ‘Em Out | Free Download
16:22 Kalliopi – Around the World
19:23 Gilli Moon – I’m Alive
23:17 Loomis and the Lust – Good Time Lover
26:43 The Statler Project – Your Opinion My Opinion
30:50 Othello & DJ Vajra – Active Balanced (feat. Now On & Mayer Hawthorne) | Free Download
33:38 Jake Cusack – Deep Elm | Free Download
36:34 LeisureGroove – Little Love | Free Download
44:08 Eloi Brunelle – Grouve | Free Download
46:04 DJ Bradd – Heaven (feat. Salsoul Nugget)

Cool It Down
52:45 Gilli Moon – Moon
56:09 Second Dan – I Want It, I Need It

Cadence Revolution #182 – 60 min mix (mp3)

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

Run Time 35:01

Warm It Up
00:00 Freak Owls – Optimistic Automatic
02:10 Kanarek - Ah Ah Ah Ah

Crank It Up
05:57 Johnny DeMarco – Need You Tonight
09:28 The Mohawk Lodge – Wear ‘Em Out | Free Download
13:01 Kalliopi – Around the World
16:03 Gilli Moon – I’m Alive
19:57 Loomis and the Lust – Good Time Lover
23:22 The Statler Project – Your Opinion My Opinion

Cool It Down
27:33 Gilli Moon – Moon
30:54 Second Dan – I Want It, I Need It

Cadence Revolution #182 – 30 min mix (mp3)

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

Run Time 59:14

Warm It Up
00:00 Matthias Heilbronn – Afrique | Free Download

Crank It Up
09:57 Temple Of Soul – Anna
14:30 Mattias Fridell – Punish | Free Download
16:58 Jason Walker – Foolish Mind Games | Free Download
20:39 Antoine Caesar – Digital Movie (Claudio Climaco Remix) | Free Download
23:41 E.G. Daily – Beautiful (Scotty K Radio Mix) | Free Download
27:20 Mr ACIDJ – We Fly To Dream | Free Download
30:59 Tim Rex Experiment – Alive | Free Download
34:45 Pulaski Park – Labeda | Free Download
36:22 The Garland Cult - Talking With Aliens (Steve Bronski Edit)
39:19 Proxymo presents 99ers – Amore
41:35 Serotonin Thieves – Lose Control | Free Download
43:56 Odessa Soundfreaks – Homo Technicus | Free Download
45:43 Feeling Groovies – Love Is Hip | Free Download

Cool It Down
49:23 The Warheads – She Was Happy There | Free Download
52:13 David Byrne – Fuzzy Freaky (Remix) | Free Download
54:52 Alex Beroza – Hourglass (feat. Snowflake) | Free Download

Cadence Revolution #181 – 60 min mix (mp3)

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

Run Time 30:37

Warm It Up
00:00 Matthias Heilbronn – Afrique | Free Download

Crank It Up
04:21 Temple Of Soul – Anna
09:00 Mattias Fridell – Punish | Free Download
11:20 Jason Walker – Foolish Mind Games | Free Download
15:08 Antoine Caesar – Digital Movie (Claudio Climaco Remix) | Free Download
18:20 E.G. Daily – Beautiful (Scotty K Radio Mix) | Free Download
21:49 Mr ACIDJ – We Fly To Dream | Free Download

Cool It Down
24:53 The Warheads – She Was Happy There | Free Download
27:52 David Byrne – Fuzzy Freaky (Remix) | Free Download

Cadence Revolution #181 – 30 min mix (mp3)

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

Run Time 1:00:11

Warm It Up
00:00 Lovespirals – Love
03:33 Magdalena Konefal - Thinking About You

Crank It Up
08:12 Public Symphony – Breakthrough (Public Symphony ‘Inspire’ Remix)
11:16 Show Me The Skyline - Legs Tangled
14:17 The Mohawk Lodge – A Crime Of Passion | Free Download
17:08 Oleg Serkov – Black Wings
21:14 Million Dollar Mouth – Big Kiss
24:42 The Dont’s – Breakdown | Free Download
27:42 Modern English – It’s Ok
30:36 Dragonette – I Get Around | Free Download
33:48 Mechanica – Illusion| Free Download
37:25 George Ellinas – Lies (George Ellinas Distance Remix) (feat. Trifonic) | Free Download
42:24 Mr ACIDJ – Close Your Eyes | Free Download
46:53 Ricky Rivaro – With You | Free Download

Cool It Down
50:10 Gam – Take Me With You | Free Download
55:35 The Warheads – Abandon Hope | Free Download

Cadence Revolution #180 – 60 min mix (mp3)

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

Run Time 31:38

Warm It Up
00:00 Lovespirals – Love
03:33 Magdalena Konefal - Thinking About You

Crank It Up
03:37 Show Me The Skyline - Legs Tangled
06:38 The Mohawk Lodge – A Crime Of Passion | Free Download
09:30 Oleg Serkov – Black Wings
13:35 Million Dollar Mouth – Big Kiss
16:59 The Dont’s – Breakdown | Free Download
20:03 Modern English – It’s Ok
22:58 Dragonette – I Get Around | Free Download

Cool It Down
26:03 The Warheads – Abandon Hope | Free Download

Cadence Revolution #180 (mp3)

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

Run Time 59:36

Warm It Up
00:00 Light of Sumeria – In Loving Memory of Earth / Primate

Crank It Up
09:49 The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
12:34 Oleg Serkov – Islands
15:05 Kalliopi – Naked
18:14 Danny Handes – So Bad
21:08 Lab Partners – Strange
24:08 Proxymo – French Fries
27:51 Jay-J – If I Wanted You (Emil Lanne Main Mix) [feat. Michelle Shaprow] | Free Download
34:00 Kristine W – Be Alright (Boris Blind Faith Radio) | Free Download
37:32 Neurotron – Mind Reflections
43:40 Simfonika Island – Yes Yes Yes Supernova
46:47 Dennis – Winners | Free Download

Cool It Down
50:06 Coast – Running Out Of Time | Free Download
54:31 Babylon Saints – Day To Day

Cadence Revolution #179 (mp3)

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

Run Time 1:01:11

Warm It Up
00:00 Tosca – Züri (Lindstrom & Prins Thomas Nordic Flavour Mix)
04:37 Dubtra – Primary Circuit Dub

Crank It Up
09:25 Show Me The Skyline – May
12:40 Second Dan – Forget To Remember
17:02 Telepathic Butterflies – Cheerleader
19:45 Gum – Asleep At The Wheel
23:22 Kilo Bit – No More Time (Stranamente LJ Vocal Mix) | Free Download
26:02 School of Seven Bells – Half Asleep
31:10 Ruby Jean and the Thoughtful Bees – Cold Hearted | Free Download
32:42 Holmes Ives and Lane McCray - Boom (Holmes Ives Club Mix)
39:30 Black Hustle and Bobby D – Free (Espanika Mix) | Free Download
45:14 Rubikon – Adore (Audio Junkies Radio Mix) | Free Download
47:50 Every Move A Picture – Signs of Life (Timmy the Terror Remix) | Free Download

Cool It Down
52:20 Beach House – Norway
55:50 Urban Myth Club – Breathe

Cadence Revolution #178 (mp3)

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

Run Time 1:01:11

Warm It Up
00:00 Tosca – Züri (Lindstrom & Prins Thomas Nordic Flavour Mix)

Crank It Up
04:33 Show Me The Skyline – May
07:46 Second Dan – Forget To Remember
12:08 Telepathic Butterflies – Cheerleader
14:52 Gum – Asleep At The Wheel
18:31 Kilo Bit – No More Time (Stranamente LJ Vocal Mix) | Free Download
21:22 School of Seven Bells – Half Asleep
24:45 Ruby Jean and the Thoughtful Bees – Cold Hearted | Free Download

Cool It Down
27:54 Urban Myth Club – Breathe

Cadence Revolution #178 – 30 min mix (mp3)

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

Run Time 1:03:07

Warm It Up
00:30 Auditory Canvas – Chrysalis | Free Download
05:25 Broken Social Scene – World Sick | Free Download

Crank It Up
09:50 Dragonette - Pick Up The Phone
13:22 Metric – Help I’m Alive | Free Download
18:03 Jensen Keets – Upgrade
21:44 Wild Nothing – Confirmation
24:41 Between The Trees – Words | Free Download
28:15 Fred – Skyscrapers
31:20 Kombinat 100 - Schubert Laeuft | Free Download
34:58 Te Vaka – Tui Moana
39:00 Black Wire – Greatest Day (feat. Barbara Mendes) | Free Download
45:38 Zwalaka – Deeper

Cool It Down
50:46 Roberto Bardini – Ci Siamo | Free Download
57:50 Papercutz – Do Outro Lado Do Espelho (Taylor Deupree Remix)

Cadence Revolution #177 (mp3)

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

Run Time 33:50

Warm It Up
00:30 Broken Social Scene – World Sick | Free Download

Crank It Up
05:13 Dragonette - Pick Up The Phone
08:45 Metric – Help I’m Alive | Free Download
13:25 Jensen Keets – Upgrade
17:05 Wild Nothing – Confirmation
20:05 Zwalaka – Deeper

Cool It Down
25:28 Roberto Bardini – Ci Siamo | Free Download

Cadence Revolution #177 – 30 min mix (mp3)

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

Run Time 59:10

Warm It Up
00:00 Pacha Massive – Don’t Let Go
03:18 John Costello – Spheres | Free Download
06:23 Federico Conti – Pianissimo | Free Download

Crank It Up
10:19 Kanarek – King Of The World
14:07 Nacao Zumbi – Carimbaeo | Free Download
19:36 The Orb – Vuja De (Pathaan’s Musical Rickshaw Remix)
26:44 Bonobo – Eyesdown (feat. Andreya Triana)
31:15 Rufus White – Every Little Star (Cheese & Pickle Mix) | Free Download
35:43 Sunn Jellie – Cassiopeia | Free Download
43:50 Stephanie Cooke – Alright (Sir Piers Curious Vocal)

Cool It Down
51:18 Sunburn In Cyprus – If It’s Good For Me | Free Download
54:46 Audiokonstrukte – Karmakoma

Cadence Revolution #176 (mp3)

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

Run Time 1:00:33

Warm It Up
00:00 Elephant Stone – Savage Soul
04:22 Freak Owls – Hey, Na Na Na
07:24 Mark Radcliffe – Miss Hard To Forget

Crank It Up
10:30 Second Dan – Let It Go
14:32 Pedro Ximenex – China-Pop | Free Download
17:46 Jensen Keets – Distraction
20:50 Moonlit Sailor – Hope | Free Download
24:58 The Quick & Easy Boys – Take Your Medicine
28:52 Touchphonics – Ragtime Swing | Free Download
34:18 Groove Junkies – Far Away (feat. TC Moses) (GJs Original Vox) | Free Download
40:40 P-Bass Expressway – Interstate (feat. Raoul)
44:56 Todd Terry- Just for You (Todd’s DUB) | Free Download

Cool It Down
50:46 Subliminal – Inside Outside | Free Download
56:00 Loveshadow – Melting Into One (feat. Snowflake) | Free Download

Cadence Revolution #175 (mp3)

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

Run Time 1:01:49

Warm It Up
00:00 Chubby Carrier – Rockin’ In The Cradle Of The South | Free Download
04:05 Al Rapone – La Vierge | Free Download
07:08 Twilight Hotel - Viva La Vinyl

Crank It Up
10:41 Albert Cummings – Party Right Here (Live) | Free Download
14:07 Magic Slim & The Teardrops – Let Me Love You | Free Download
17:35 John Németh – Love Me Tonight | Free Download
20:16 Coco Montoya – Gotta Mind To Travel | Free Download
24:00 Little Mike And The Tornadoes – What About Love | Free Download
27:33 Loomis & The Lust – Girl Next Door
30:16 Elephant Stone – Lies, Lies, Lies
32:26 Edmund’s Crown – Only thing I’ve Got
38:45 Ash Grunwald – Hey Baby | Free Download
41:28 Damon Fowler – Lonely Blues | Free Download
45:52 Bill Perry – Trouble In The Shotgun | Free Download
48:30 The Fabulous Thunderbirds – Can’t Tear It Up Enuff | Free Download

Cool It Down
51:29 JD & The Straight Shot – This Kind Of Life
54:40 Nathan Lawr and The Minotaurs – Righteous Heart
58:00 Kensington Prairie – A Million Skies

Cadence Revolution #171 (mp3)

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

Run Time 1:03:17

Warm It Up
00:00 Juliana Hatfield – Shining On | Free Download
04:39 Katie Herzig – I Will Follow
07:31 All India Radio – Echo Other (MK Early Mix)

Crank It Up
10:10 Elephant Stone – Strangers
13:28 The Pains of Being Pure at Heart – Falling Over | Free Download
16:30 The Pack a.d. – Crazy
20:12 Blue Cell – This Time (feat. Emhead) | Free Download
26:21 Rodion Nikitin – Just Believe | Free Download
33:40 De Madrugada – Seu Olhar | Free Download
40:21 Corona – La Playa Del Sol | Free Download
43:08 Spagno – Costanza | Free Download
46:29 Decò – Aspetto Il Sole | Free Download

Cool It Down
50:10 Mexican Institute of Sound – El Microfono
53:43 Sound Dive Index and Cat Martino – Water in Our Hands
57:47 All India Radio – The Quiet Ambient

Cadence Revolution #170 (mp3)

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

Warm It Up
00:00 Last November – Sunday Afternoon
03:32 The Details – The Height Of Land
06:23 Lisa Bouchelle – Along For The Ride

Crank It Up
09:45 Michael Behm – The Apple In Her Hand
12:26 Von Bizmark – Address The Silence
16:09 Chester Bay - The Road
18:47 Derek James – Ain’t No Thing Is Perfect
22:09 Metric – Gimme Sympathy | Free Download
25:20 Theatre of Disco – Oke | Free Download
28:44 Derek and the Darling – Suddenly
32:58 Donna Lewis – Shut The Sun Out
36:18 Balo – The Bet | Free Download
42:36 White Gold – I Can Dream Alone | Free Download
47:38 Lori Michaels – Wild Ride | Free Download

Cool It Down
50:48 Beat Pharmacy – Sunshine (Dub) | Free Download
57:38 Radiophonic – Desert Wind | Free Download

Run Time 1:04:32

Cadence Revolution #167 (mp3)

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

You are about to embark on an aerobic journey that will bounce you around like a baton in a relay race.

Run Time 33:30

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
Song
RPE / HR
What To Do

Warm It Up
00:30 Derek & the Darling – Hustler with a Rescue Plan
04:18 Mark Radcliffe – Miss Hard To Forget

Crank It Up
07:22 Dreaming Isabelle – Not Missing You
10:56 Edmund’s Crown – Feet On The Ground
11:25 Jarvis Humby – TV 200
16:54 Lark Wiskey – Just A Better Day
20:40 Parlour Steps – What The Lonely Say

Cool It Down
24:42 The Black Seeds – Black Sunrise | Free Download
29:14 Te Vaka – Ata fou

_{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.

Cadence Revolution #164 – 30 min mix (mp3)

Looking to take your indoor cycling, spinning workout to the real world level?

Then take advantage of a special limited time offer and save $10 off either the  DVD or digital download of Epic Tuscon (Saguaro East) – That’s a $10.00USD  saving off the regular price!

Visit epicPlanet for a preview and don’t forget to use coupon code ‘SAGUARO’ at checkout.

Sale price in effect until April 30th 2010

“Opportunity knocks at the strangest times. It’s not the time that matters but how you answer the door.” ~ Steve Gray

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

Warm It Up
00:00 Owltree – Head Swirlin’ | Free Download
03:12 Johan Brunkvist – Romantic Adventure (JB Mix) | Free Download
08:10 Rhythm Boy – Gentle (feat. Jason Hunwick) | Free Download

Crank It Up
13:23 All Mighty Whispers – See The Sun
17:22 The Furze – Hope The Light | Free Download
19:48 Yan Ots – Dancin With The Sax (Latin Dub Mix)
25:13 Degrees- The Sleep I Need | Free Download
29:36 Chill Factor-5 – When I Was 4
34:37 BadboE – Loose Your Funky Self | Free Download
40:29 Ovni – Aterrizaje | Free Download
43:58 Anthony Rankin – Moving Forward
47:30 Assembly of Dust – All That I Am Now (feat. Richie Havens)

Cool It Down
50:51 Isaboe – Future World
55:07 Urban Myth Club – Breathe

Run Time 1:01:06
Cadence Revolution #163 (mp3)

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

Warm It Up
00:00 Jamie Lloyd & Jimi Polar – Beatle Pusher | Free Download

Crank It Up
10:00 Anthony Rankin – Moving Forward
13:32 Sleddogs – Nothing New | Free Download
16:58 The Mother Hips – Third Floor Story | Free Download
20:38 Metropolis America – Let’s Do It Vanilla
23:00 2 Da Groove – Action Jackson | Free Download
25:01 Deco – Fantastica | Free Download
27:59 Sr Mandril – Reino De La Luna | Free Download
33:26 Fey – Dulce Manzana | Free Download
36:36 Bagel Boy – Cavernous Aperture | Free Download
41:24 Naga – Que Belleza | Free Download
45:20 Nacao Zumbi – Carimbaeo | Free Download

Cool It Down
50:52 Torcuato Mariano - Just Groove Me | Free Download
54:49 Vanessa Falabella – Carnaval
58:17 Ben Base – Defiant

Run Time 1:01:38
Cadence Revolution #162 (mp3)

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

Warm It Up
00:00 Shayna Zaid & The Catch – Morning Sun
03:14 Mark Radcliffe – In The Sun

Crank It Up
06:15 The Salesmen – Assembly Line
09:03 Loomis & the Lust – Sweetness
11:41 PromiseLab – Situation
14:36 Ten Year Vamp – Rockstar
18:08 Underwhelmed – Freak
21:33 Stars Go Dim – Get Over It
25:50 Comandante Zero – Give It Up
28:36 Farrad – Misunderstood (Rock Remix)
32:26 Isaboe – Calling You
37:09 Wil Deynes – Super Wonderful
39:59 Kelly Harper – Powerless
43:15 Sara Haze - Melt Into You
47:19 Jillian Aversa – Shadows

Cool It Down
51:07 Isaboe – For All Our Days
55:51 TQR – Poisoned Oxygen

Run Time 58:10
Cadence Revolution #160 (mp3)

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

Warm It Up
00:00 Sebastian Davidson – Sunday Morning | Free Download

Crank It Up
07:50 Blaze – Force of Nature (Roots Vocal Mix) | Free Download
13:53 Todd Terry and Kelly Sajda – Feels Like (Mutumbo Mix) | Free Download
20:33 Hibernate – Home
24:04 Drahosh – Memory Address | Free Download
31:12 Sun & Soul Shades – Let It Go (Federico Conti Mix) | Free Download
38:21 Eric Kupper Presents K-Scope – Star Light | Free Download
45:00 Groove Junkies – You Love House (feat. Chappell) (GJs Main Mix) | Free Download

Cool It Down
50:44 Shay – Sunshine
54:20 Lasswell – Pink Clouds (Reprise Mix) | Free Download
58:20 DoKashiteru – Watching Seabirds Soar (Harmony) (feat. Snowflake) | Free Download

Run Time 1:02:22
Cadence Revolution #159 (mp3)

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

Warm It Up
00:00 The Warheads – And Her Smoke Rose Up Forever | Free Download
03:22 Five A.M – Be Still

Crank It Up
06:46 Abbotfinney – Show Me Something Better
10:19 Dead Letter Chorus – Oscar Moland
13:46 All Mighty Whispers – Sun In Our Eyes
17:03 New Roman Times - Smoke in Your Disguise | Free Download
20:40 Chris Townsend – Back Again (So Damn Smart)
24:22 Blake McKibben – You Lift Me Up
26:48 Collective Soul – All That I Know
30:14 David Usher – The Music
33:36 Degrees – Run To The Music | Free Download
37:30 Loomis & The Lust – Girl Next Door
40:12 Ten Year Vamp – Another Try
43:10 The Pains Of Being Pure At Heart – Young Adult Friction | Free Download
47:11 Derek & the Darling- Hustler With A Rescue Plan

Cool It Down
50:53 Journey South – What I Love About Home
53:57 Every Boy - Reset

Run Time 58:10
Cadence Revolution #158 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 Voide – All Systems Go

Crank It Up
08:30 Metric – Help I’m Alive | Free Download
13:12 Ten Year Vamp – Pleasures (That I Call Mine)
15:51 Pacha Massive – Don’t Let Go | Free Download
19:15 Spy For Hire – The Moontower
23:30 The Nadas – Bitter Love
26:34 Loomis & the Lust – Sweetness
29:18 Alex Beroza – Harmony (feat. Snowflake) | Free Download
32:54 Pocket – Beautiful Gray (feat. Dave Smalley) | Free Download
37:11 Sunburn In Cyprus - Brother | Free Download
41:28 Hypnos – Day After Day (feat. Sambor Kostrzewa) (Sebastian Davidson Remix) | Free Download
47:05 Barany A. and Antonyo – White Angel (feat. Virag) | Free Download

Cool It Down
50:58 Wellman – Loved (feat. Mykle Anthony) | Free Download
55:30 Sunburn In Cyprus – In The Sunshine (Big Wheel Remix)

Run Time 1:00:24
Cadence Revolution #156 (mp3)

Cadence Revolution is sponsored by

ccMixter is a community music site featuring remixes licensed under Creative Commons where you can listen to, sample, mash-up, or interact with music in whatever way you want.

“Releasing music is communication. Nowadays, that means participation and that is what ccMixter offers. It is a combination of the two, letting fans and music people participate and communicate together, with you, with me and create new music and ideas.” ~ DJ Vadim

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

Warm It Up
00:00 J.Lang – Garden Of The Forking (feat. Neurowaxx) | Free Download
04:35 Loveshadow – Can’t Wait To Say Hello (feat. Emily) | Free Download

Crank It Up
08:30 George Ellinas - Beginnings and Endings (GE Feel For More Mix) (feat. essesq)  | Free Download
12:46 Milabrya – Broken | Free Download
23:14 Vidian - People Let’s Stop The War (Free My People Mix) (feat. Bradstanfield) | Free Download
28:40 Ditto – Ditto Ditto | Free Download
32:59 hepepe.hu – Bogi Beat Budapest (feat. Church Choir Sv. Troica) | Free Download
37:15 Wellman – MuzicK (feat. Kcentric) | Free Download
40:00 Alex Beroza – I’ll Wait (feat. Snowflake) | Free Download
43:25 Mana Junkie – Madness (feat. Lessig) | Free Download
46:15 MC Jack in the Box – Lies (feat. Trifonic & Amelia June) | Free Download
49:20 Alex Beroza – I Wonder If God Was Sleeping (feat. Loveshadow) | Free Download

Cool It Down
53:36 Omni Vista – These Are The Moments | Free Download
58:55 cdk – Open Your Eyes (In The Name Of Love) | Free Download

Run Time 1:02:08
Cadence Revolution #154 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 Alex Beroza – Be Free (feat. KCentric) | Free Download
02:50 R.O.U.D.O.S. – Do You Bossa | Free Download

Crank It Up
08:08 Kraak & Smaak - Keep on Searching | Free Download
12:42 Todd Terry - Ready For A New Day | Free Download
18:35 Blaze – Be Yourself (Drumz Mix) | Free Download
24:14 Diviniti – Find A Way (Danny Krivit Edit) | Free Download
31:15 Groove Junkies – Didn’t I Bring You Love (feat. Diva 2 Diva) | Free Download
38:09 Shad – Deja Vue | Free Download
41:48 3 Amigos – We Are One (3 Amigos Club Mix) | Free Download
47:50 Alcatraz – Giv Me Luv (Victor Imbres Radio Edit) | Free Download

Cool It Down
51:15 Alex Beroza - Listen To Me (feat. Calling Sister Midnight) | Free Download
55:07 Loveshadow – Can We? (feat. Snowflake) | Free Download
58:57 Orange Crush – Waterflow | Free Download

Run Time 1:03:16
Cadence Revolution #152 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 Dala – Anywhere Under the Moon
02:50 Katie Herzig – Take It To The Country | Free Download
05:42 Jenn Grant – Dreamer

Crank It Up
09:33 Anny Celsi – Price Of Heaven | Free Download
12:58 Donna Lewis – Shout
16:14 Shane Alexander – Amsterdam
19:57 Jesse Matheson – Make Out | Free Download
22:10 Passenger – Night Vision Binoculars (Jeremy Wheatley Mix) | Free Download
25:34 Coco Montoya – Gotta Mind To Travel | Free Download
29:15 8 Ball Aitken – Outback Booty Call
31:45 Chris Daniels & The Kings - Jump
35:05 Tinsley Ellis – Speak No Evil | Free Download
39:53 Tessanne Chin – Free | Free Download
44:04 J Walkers – When I Got You In My Life | Free Download
48:15 Charlie Morris Band – Monsieur Miracle

Cool It Down
52:30 Katie Herzig – Charlie Chaplin
55:00 Rachel Pearl – Baby Blue | Free Download
58:36 Lovespirals – Shine | Free Download

Run Time 1:02:37
Cadence Revolution #151 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 The Pimps Of Joytime – My Gold (Remix By Chico Mann)
04:40 Euforquestra – Soup | Free Download

Crank It Up
10:49 Every Move A Picture – Signs of Life (Timmy the Terror Remix) | Free Download
15:17 Corona - I’ll Be Your Lady (Nowak Vocal Radio Edit) | Free Download
18:44 DJ Vincent & Bonghero – Phili Beat | Free Download
23:51 Kristine W – The Power Of Music (Wideboys Stadium Radio) | Free Download
26:57 Mahjong Vs. The Kinky Pimps – Out Of Hell (Mahjong Vocal Mix) | Free Download
34:55 Cygnus X – Positron | Free Download
38:10 Ricky Rivaro – With You | Free Download
41:13 Mr. Groove – Altered State of Mind | Free Download

Cool It Down
49:10 Sun & Soul Shades – Slow Down | Free Download
52:55 Lasswell – Skyline Mix | Free Download
57:00 Genuine Childs – From Around The Way | Free Download

Ending voice over by essesq – Beginnings and Endings

Run Time 1:01:41
Cadence Revolution #150 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 Chephren Blake – Bounce Back To Me (feat. Julia Guez) | Free Download

Crank It Up
09:37 Kristine W – Never (7th Heaven Radio Mix) | Free Download
13:51 UFO – Now | Free Download
17:47 Kirsty Hawkshaw – It’s A Fine Day (Kinky Roland Mix)
23:52 Rhythmboy – Favor Tweet Rhythm Boy Remix (feat. Anji Bee and CC Asia Band) | Free Download
28:15 Karmatronic – Stay With Me (feat. Lexa Michelle) | Free Download
30:50 Tim Rex Experiment – Relentless (J. Harris Headbangers Club) | Free Download
37:14 Tracy Young – What’s Done Is Done (feat. Ceevox) | Free Download
45:51 Erika Jayne – Stars (Moto Blanco Remix)
52:16 Tesla Da Vinci – Ions | Free Download
58:12 Morten Trust – Love Has Come Around
1:03:58 Chris Cowie – Light | Free Download
1:10:15 Christian Alvarez and Andy Lee – Always (feat. Soulmates) | Free Download
1:14:45 Groove Junkies – Midnight (feat. Diane Carter) | Free Download

Cool It Down
1:20:23 Ocean Shiver – Another Day | Free Download
1:25:42 Nucultures – Night Is Beautiful (Feat. Ellie Perez) | Free Download

Run Time 1:31:15
Cadence Revolution #149 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up

00:00 Dala – Anywhere Under the Moon
02:49 Mates Of State – My Only Offer
05:39 Anny Celsi - Tangle-Free World | Free Download

Crank It Up
09:50 Second Dan – Running Out Of Feelings
12:54 The Pains Of Being Pure At Heart – Young Adult Friction | Free Download
16:54 The Satellite Nation – Last Time | Free Download
20:12 Mexicolas – Come Clean
23:30 Spy For Hire – Luck
27:50 Loomis & The Lust – Sweetness
30:36 The RoundSquare – It’s Too Easy
35:54 David Usher – Ugly Is Beautiful
39:34 George Thorogood & The Destroyers – Hard Stuff
43:09 Lil’ Ed & The Blues Imperials – Hold That Train | Free Download
47:02 Deborah Coleman – Goodbye Misery | Free Download

Cool It Down

50:05 Kensington Prairie – A Million Skies
53:18 Adriana Thorpe – Fly, Fly, Fly
56:05 Kelly Brock – Drive Away

Run Time 59:26

Cadence Revolution #144 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 Beat Pharmacy – Nuclear Race (Applebim and Komonazmuk Dub) | Free Download

Crank It Up
08:51 Rhythm Boy – Gentle (feat. Jason Hunwick) | Free Download
13:47 The Weather Corporation – Primate (Hybridization)
23:12 Feeling Groovies – Love Is Hip | Free Download
26:50 Chris Cowie – Light | Free Download
33:10 Don Juan Dracula – Take Me Home
35:01 Victor Imbres – Changes (feat. Louise Marshall) (Plastic Kiss Mix) | Free Download
41:33 Makrolon vs Plaything – Into Space 2009 | Free Download
45:46 Ricky Rivaro – With You | Free Download
48:53 Benjamin Bates – On My Feet (This World Needs More People Like You!) | Free Download

Cool It Down
52:00 Tom Moulton – Used By Me (Tom Moulton Remix) | Free Download
58:22 Sunburn In Cyprus – In the Sunshine (Elektrohandel Easy livin Remix)

Run Time 1:04:35

Cadence Revolution #143 (mp3)

Cadence Revolution is sponsored by

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

Warm It Up
00:00 Carlton – Can’t Be Without | Free Download

Crank It Up
10:44 Bomba Estéreo – Fuego | Free Download
14:11 Jack Crow – You Are My Dream | Free Download
18:50 Home Grown House – Everything is Blue | Free Download
25:03 Stephanie Cooke – I Thank You (Shelter DJ Mix) | Free Download
31:33 Tesla Da Vinci – Ions | Free Download
37:33 Karmatronic – Stay With Me (feat. Lexa Michelle) | Free Download
40:27 Funkda – My Love | Free Download
46:11 V&S – Never Gonna Give Up On Your Love (feat. Michaela Paige) | Free Download