Weekly Workout #143

Posted by admin in Free Workout, Interval on Nov 20th, 2009 | no responses

Four rolling hills offer you the perfect opportunity to see how well you can recover before having to go back to work

Run Time 1:04:35

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
Song
RPE
What To Do

Warm It Up
00:00
Beat Pharmacy – Nuclear Race
RPE 1-2
Starting off easy ñ nice flat road … move your body before picking the intensity up to get it warmed up.

Crank It Up
08:51
Rhythm Boy – Gentle
RPE 2/3
As you fly along the road you can feel a wall of wind waiting to push you off your pace. Focus on holding your pace as you push back and through the wind

13:47
The Weather Corporation – Primate
RPE 3
Hitting the first hill, adjust your pace to match it’s rhythm. Feel the intensity pick up

23:12
Feeling Groovies – Love Is Hip
RPE 2
Nice job! As you crest over the first hill and head downhill use the time to lower the intensity and recharge your body

26:50
Chris Cowie – Light
RPE 3
Second climb starts now. Here we go again raising the intensity so focus on maintaining control of your body as you work your way to the top

33:10
Don Juan Dracula – Take Me Home
RPE 2
Way to go, nice job on being the master of your body. It’s another downhill…use this time to recover

35:01
Victor Imbres – Changes
RPE 3
As you jump on this hill take time to listen to how your body is doing to make sure you can complete the workout with energy to spare, so make each breath count

41:33
Makrolon vs Plaything – Into Space 2009
RPE 2
You’re doing great! Time to reward your body with a nice quick pace as you let it recover here to prepare for the final climb

45:46
Ricky Rivaro – With You
48:53
Benjamin Bates – On My Feet
RPE 3-4
The best rewards come after the hardest effort, and that’s what this climb demands. It’s time to bring perfect form, focus and control together. That perfection will get you to the top

Cool It Down
52:00
Tom Moulton – Used By Me
RPE 1
That’s it your done! Ease off. Start cooling down

58:22
Sunburn In Cyprus – In the sunshine
RPE 2
Stretch those tired muscles

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.