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 58:53

Run Time
Song
RPE / HR
What To Do

Warm It Up

00:00
January – Careful What You Tell The Sky | 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).

04:48
Cyndi Harvell – Photographs | Buy on iTunes
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

07:39
Janine Wilson – Not For Real | Buy on iTunes
RPE 2 / 65%
Still warming up, remember you have 3 minutes to recover after every working section, the sooner you recover the longer you have to take it easy.

Crank It Up
11:15
Phil Ayoub – Get Out (Live A Little, Love A Lot)| Buy on iTunes
RPE 4 / 80%-85%
Here you go, say goodbye to the easy road for now. The only way to get back to it is by pushing yourself up this 3 minute climb. Take yourself somewhere within RPE 4 / 80%-85% max HR.

14:35
The Boat People – Antidote| Buy on iTunes
RPE 2 / 65%
The first push is done, and it’s time to recover back to RPE 2 / 65% max HR in the 3 minutes that this section of easy road offers you. Remember that hydrating and breathing deeply will help you to recover.

18:02
Kelly Richey – Leave the Blues Behind| Buy on iTunes
RPE 4 / 80%-85%
Time to leave the easy road for the one less travelled as you head back up another incline. Take your body back into the RPE 4 / 80%-85 max HR zone.

21:28
The Mohawk Lodge – A Crime Of Passion | Free Download
RPE 2 / 65%
Another 3 minute break and another chance to see how quickly you can recover your body back to RPE 2 / 65% max HR. It’s an easy flat road…enjoy this!

24:22
Early States – Torch | Free Download
RPE 4 / 80%-85%
You’re almost to the half way point and it’s time, once again, to trade in the flat road for another challenging climb. Your goal is work your body back up to RPE 4 / 80%-85 max HR.

28:09
George Ellinas – Ghosts and Monsters (feat. eshar46) | Free Download
RPE 2 / 65%
How does another 3 minute recovery sound? Good enough to hug? Okay let’s do it, you know the drill, 3 minutes to get yourself back to RPE 2 / 65% max HR.

31:57
Mark Ronson – Somebody To Love Me (Holy Ghost Remix) | Buy on Amazon.com
RPE 4 / 80%-85%
Can you hear that climb looking for some loving too? The hard work this incline provides gives you the chance to appreciate the flat road in 4 minutes from now. In the mean time, love this climb. Take yourself back to RPE 4 / 80%-85% max HR.

35:50
Screw-Jay – You Activate (Pharmacy Mix)
RPE 2 / 65%
Time to flip the switch again and hit that RPE 2 / 65% max HR recovery button. You are doing great! Remember to use every one of the next 180 seconds wisely. The good times fly by quickly when things feel easy.

38:42
Speaker Junkies – Shut Up and Let Me Dance (Ei8ht Remix) | Free Download
RPE 4 / 80%-85%
Second to last chance to work hard! It’s another 3 minutes of climbing, as you look for that familiar RPE 4 / 80%-85% max HR feeling.

42:08
Random Soul- Key to Soul (Jay-J’s Electrofied Mix) | Free Download
RPE 2 / 65%
This is your last opportunity to recover before the end of today’s challenge. Get yourself to RPE 2 / 65%. There are 3.5 minutes until the last climb.

45:38
Meighan Nealon – I Believe | Buy on iTunes
RPE 4 / 80%-85%
Here’s the last climb of the day! Beyond this is the final recovery in the form of a cool down. There are 4.5 minutes of working at RPE 4 / 80-%-85% max HR to take you there.

Cool It Down
50:00
Alex Beroza – Boredroom (feat. CiggiBurns)| Free Download
RPE 2 / 65%
You are all done. This is the final recovery! Cool things down!

54:08
Genuine Childs – From Around The Way | Buy on iTunes
RPE 1 / 65%-50%
Stretch those muscles.

_{Weekly Workout © 2010 Cadence Revolution}

Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.

60 Min Cardio Mix – 199 (mp3)

60 Min Cardio Mix – 199 (pdf)

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