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.
Workout #181 – 60 min (pdf)
Hills and valleys often herald the chance to work on your recovery abilities, but not today. Today is all about a constant state of being. To do this you must learn how to handle the challenges that lie on the road ahead.
Run Time 59:14
Run Time
Song
RPE
What To Do
Warm It Up
00:00
Matthias Heilbronn – Afrique
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) before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.
Crank It Up
09:57
Temple Of Soul – Anna
RPE 2 / 75%
Here’s the first of many shallow hills to tackle today. The first goal is to gradually take your exertion to the top edge of RPE 2 / 75 Max HR over the next 4.5 minutes. The second goal is to hold your exertion level there until the end of the workout.
14:30
Mattias Fridell – Punish
RPE 2 / 75%
And here is the first valley. It’s only 2.5 minutes in length. Remember this is not an opportunity to recover. Pick up the pace and hold your exertion at the top end of RPE 2 / 75% Max HR.
16:58
Jason Walker – Foolish Mind Games
RPE 2 / 75%
Slow your pace as you start the next climb. It’s just under 4 minutes long. Once again maintain that RPE 2 / 75% Max HR feeling. Please remember to hydrate.
20:39
Antoine Caesar – Digital Movie
RPE 2 / 75%
Next up – a 3 minute. Pick up the pace and maintain that same exertion level.
23:41
E.G. Daily – Beautiful
RPE 2 / 75%
As you start rolling up this next hill ensure that you are still working at the top end of RPE 2/3 / 75% Max.
27:20
Mr ACIDJ – We Fly To Dream
RPE 2 / 75%
Pick up the pace once again as you head into this next valley. Don’t break from that constant exertion level of RPE 2 / 75% Max HR.
30:59
Tim Rex Experiment – Alive
RPE 2 / 75%
You’re halfway to the end of this journey. Focus on your breathing to help you through this 4 minute climb.
34:45
Pulaski Park – Labeda
RPE 2 / 75%
It’s time to start flowing down into another short 2 minute valley. Are you starting to feel like you’re on auto pilot? Continue working at the top end of RPE 2 / 75% Max HR no matter what happens.
36:22
The Garland Cult – Talking With Aliens
RPE 2 / 75%
Is it a struggle to stay at one exertion level. This is a tough journey for different reasons. Stay in control. Hang on to RPE 2 / 75% Max HR as you travel up this 3 minute hill.
39:19
Proxymo Presents 99ers – Amore
RPE 2 / 75%
Would you believe there are only 10 minutes of effort left? There are just 2 valleys and 2 hills left to go! Pick up your speed as you move through this valley. Remember maintaining RPE 2 / 75% Max HR that’s your goal for today!
41:35
Serotonin Thieves – Lose Control
RPE 2 / 75%
Second to last hill … just 3 minutes here.
43:56
Odessa Soundfreaks – Homo Technicus
Last 2 minute valley…..you know what to do!
45:43
Feeling Groovies – Love Is Hip
RPE 2 / 75%
This is it, the last 4 minute climb. You are that close to achieving today’s goal!
Cool It Down
49:23
The Warheads – She Was Happy There
RPE 2 / 65%
You rock! Great job, now let’s start cooling things down.
52:13
David Byrne – Fuzzy Freaky
RPE 2 / 65%-50%
Continue to cool down.
54:52
Alex Beroza – Hourglass
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.
Workout #180 – 60 min (pdf)
Time to work on showing your speed then your strength before bringing both of those elements together into one perfect push to take you to the end.
RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+
Run Time 1:00:11
Run Time
Song
RPE
What To Do
Warm It Up
00:00
Lovespirals – Love
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
Magdalena Konefal – Thinking About You
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.
Crank It Up
08:12
Public Symphony – Breakthrough
RPE 3 / 80%
RPE 2 /70%
Are you feeling the need for speed? The road is flat and this is your chance to play with speeding up and then slowing down. During the next 3 minutes alternate between a fast and slow pace that will result in you working at RPE 3 / 80% max HR and then at RPE 2 / 70% max HR.
11:16
Show Me The Skyline – Legs Tangled
RPE 3 / 80%
RPE 2 /75%
Continue alternating between a fast and slow pace through the next 3 minutes. This time the wind is against you so your exertion will range between RPE 3 / 80% max HR and RPE 2 / 75% max HR.
14:17
The Mohawk Lodge – A Crime Of Passion
RPE 2 / 65%
Whew! Take a 3 minute break and cruise along within RPE 2 / 65%-70% max HR. You deserve it….great work so far.
17:08
Oleg Serkov – Black Wings
RPE 3 / 80%
RPE 2 /70%
The break is over so, get back at it! There’s12 minutes of speed work to do before the next easy part. Pick up pace and hold it for 3 minutes taking yourself to RPE 3 / 80% max HR. Once you’ve completed the 3 minutes, slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.
21:14
Million Dollar Mouth – Big Kiss
RPE 3 / 80%
RPE 2 /70%
And here is more of the same. Pick up that pace and hold it for 3 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.
24:42
The Dont’s – Breakdown
RPE 3 / 80%
RPE 2 /70%
And one more time….just for fun. Pick up that pace and hold it for 2 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.
27:42
Modern English – It’s Ok
RPE 2 / 65%
Remember its all gain, no pain, just some sweat. Time to recover, hydrate, and recharge. Enjoy these 3 minutes.
30:36
Dragonette – I Get Around
RPE 3 /75%
You’ve show you have the speed, now it’s time to show you have the strength as you jump aboard a 20 minute climb that’s departing now to take you to RPE 3 / 75% of max HR.
33:48
Mechanica – Illusion
RPE 4 /80%
There’s nothing like a bit of a challenge as this climb gets a bit steeper. Feel the rhythm of this section and let your body get in sync with it. You are now working at RPE 4 / 80% max HR. Just over 3 minutes before things get a little easier.
37:25
George Ellinas – Lies
RPE 3 /75%
Here’s a break in the intensity. You are still on an incline but you are working at RPE 3 / 75% max HR. This will last for 5 minutes.
42:24
Mr ACIDJ – Close Your Eyes
RPE 4 /80%
You are more than halfway to the top of this climb. But there is no time to celebrate as things get steeper once again. Find that RPE 4 / 80% max HR feeling and hold it for the next 4.5 minutes.
46:53
Ricky Rivaro – With You
RPE 4 /85%
Now put all of that speed work you did earlier to good use. Pick up the pace on this incline and push it to the top at RPE 4 / 85% max HR. There are less than 4 minutes between here and there.
Cool It Down
50:10 Gam – Take Me With You
RPE 2 /65%-50%
It’s now time to celebrate. Pat yourself on the back for a job well done. Start cooling things down. to RPE 2 / 65 max HR.
55:35
The Warheads – Abandon Hope
RPE 1 /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.
Workout #179 (pdf)
Are you ready for a couple of nasty hills? There will be a chance to recover between them…..be sure you use that time wisely. Remember, those who do not challenge themselves never know what they are truly capable of. What are you capable of?
RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+
Run Time 59:36
Run Time
Song
RPE
What To Do
Warm It Up
00:00 Light of Sumeria – In Loving Memory of Earth Primate (Medeley)
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
09:49
The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
RPE 2 / 70%
The first climb is coming into view, but there is still 3 minutes of flat road left to go before you get to the base of the hill. Prepare yourself by moving your exertion to RPE 2 / 70% max . How’s your energy? Are you ready for some fun?
12:34
Oleg Serkov – Islands
RPE 3 /75%
Stepping onto the first 12 minute climb now, adjust the pace and slow it down a notch as you look for that RPE 3 / 75% max HR. Hold this for the next 2.5 minutes.
15:05
Kalliopi – Naked
RPE 3 /80%
Keep on climbing but now find the top end of RPE 3 / 80% max HR.
18:14
Danny Handes – So Bad
RPE 4 / 80%-85%
We’re halfway to the top of this hill, and now comes the big challenge as the intensity ramps up taking you into RPE 4 / 80 – 85% max HR.
21:08
Lab Partners – Strange
RPE 4 / 80%-85%
Keep on climbing. Keep on moving those legs. There are 3 minutes between you and a chance to recover. For now hold yourself at RPE 4 / 80 – 85% max HR.
24:08
Proxymo – French Fries
RPE 2 / 65%
Well done! You are now on a downhill that is almost 4 minutes long. Let yourself recover back to RPE 2 / 65% max HR. Take this time to recharge…ahead of you lies the second climb that is much bigger than the first!
27:51
Jay-J – If I Wanted You
RPE 2 / 65%-75%
If you thought 12 minutes of climbing was fun then you will love the next challenge! It’s 22 minutes of muscle burning, heart pounding, gasping for air, fun. But first you start with an easy 6 minute shallow climb that takes you through and to the top end of RPE 2 / 65% – 75% max HR.
34:00
Kristine W – Be Alright
RPE 3 / 75%
The climb gets a bit steeper here and shifts you into RPE 3 / 75% max HR. Work at this level for the next 3.5 minutes.
37:32
Neurotron – Mind Reflections
RPE 3 / 75%-80%
No you didn’t get stuck in glue, but it does feel like it, doesn’t it? This climb is getting steeper and for the next 6 minutes you will work your way through and to the top of RPE 3 / 75% – 80% of max HR.
43:40
Simfonika Island – Yez Yes Supernova
RPE 4 / 80%-85%
Now it’s time to work to the top end of RPE 4 / 80% / 85% max HR. You’ve got 3 minutes to do that! Keep that pace. Slow, steady, and strong.
46:47
Dennis – Winners
RPE 5 / 85%
There are just 3.5 minutes left. The top is in sight. Pick up the pace just a bit and work at the bottom end of RPE 5 / 85% max HR.
Cool It Down
50:06
Coast – Running Out Of Time
RPE 2 / 65%
It’s time to head back downhill and home. Time to recover yourself back down to RPE 2 / 65 max HR.
54:31
Babylon Saints – Day To Day
REP 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.
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