Weekly Workout #144

Workout #144 (pdf)

Interval work is the true test of your abilities to control your body, so there are three quick test to pass here before the big exam.

Run Time 59:26

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
What To Do

Warm It Up
00:00
Dala – Anywhere Under the Moon
02:49 Mates Of State – My Only Offer
RPE 1
Starting off easy – nice flat road … move your body

05:39
Anny Celsi – Tangle-Free World
RPE 2
Pick up the intensity a bit Östill warming it up

Crank It Up
09:50
Second Dan – Running Out Of Feelings
RPE 2
All warmed up and ready to go so letís pick the pace and heart rate up a notch

12:54
The Pains Of Being Pure At Heart – Young Adult Friction
RPE 3
Coming to the first interval as you jump on a shallow climb but hold onto that quick pace to take your body up to a new level of work

16:54
The Satellite Nation – Last Time
RPE 2
Gliding down the backside of the climb, itís time to see how well and how fast you can recover, focus on your breathing to succeed and pass the first test

20:12
Mexicolas – Come Clean
RPE 3
Still flying along as you hit that second test thatís just like the first so bring pace, intensity and breathing into harmony to tackle this challenge

23:30
Spy For Hire – Luck
RPE 2
Another recovery break, remember the whole goal of recovery is to return the body to where it began, so if you have trouble coming back down use this time to focus on what needs corrective action to pass with flying colors

27:50
Loomis & The Lust – Sweetness
RPE 3
Here we go one more test to take the body back to that higher zone, if you find youíve been recovering pretty quickly now is the time to push the envelope so you can test your recovery abilities

30:36
The RoundSquare – It’s Too Easy
RPE 2
Last recovery before the big exam, so recover, recharge and reenergize to be ready

35:54
David Usher – Ugly Is Beautiful
RPE 2/3
You’ve tested you abilities and have noted what you need to focus on to handle the final exam, so letís slow the pace a bit as you gradually begin to work the body up to a new zone so you can be successful

39:34
George Thorogood & The Destroyers – Hard Stuff
RPE 3
This exam is getting harder, so donít let it fluster you, focus on your weakness and use this period to make it your strength

43:09
Lil’ Ed & The Blues Imperials – Hold That Train
RPE 3/4
Time to lift the pace a bit and handle this hard level of work as quick as you can

47:02
Deborah Coleman – Goodbye Misery
RPE 4
Whew almost finished, just one last zone to work he body in to graduate, you know you can do it!

Cool It Down
50:05
Kensington Prairie – A Million Skies
53:18
Adriana Thorpe – Fly, Fly, Fly
RPE 2
Way to go, now ease off and enjoy bringing yourself back down … Start cooling down

56:05
Kelly Brock – Drive Away
RPE 1
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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