Weekly Workout #146

Posted by admin in Free Workout on Dec 11th, 2009 | no responses

Three climbs that want to make you turn tail, but you know that the only thing trembling will be the road under your powerful unrelenting pace

Run Time 1:01:08

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 The Warheads -The Beat That Skipped Her Heart
1 Starting off easy ñ nice flat road … move your body

03:00 Bassik Grooove – Sorrento Mist
2 Pick up the intensity a bit … still warming it up

Crank It Up
08:41 Kalica – Another Step Beyond
2 Here we go starting the long gentle climb, the change in grade is slight. It’s not enough to slow you down but enough you feel it

14:14 Sia – You’ve Changed
2/3 The climb starts to lift up again you slow the pace but still the intensity steps up a notch

17:09 Magdalena Konefal – Thinking About You
3/4 This climb is pretty impressed by your ability to control your body, but now decides to get in your face with a big bump in intensity. Don’t give in to its attempts at taking the control from you

21:50 Earodynamics – Dance
2/3 That’s it, you’ve made this climb back down. Take advantage of the decrease in intensity to prepare for what lies ahead.

24:53 T. Orlando – Sunset at Buddha
4 This climb is not impressed that you refuse to turn tail and go back down and decides to kick things up again. Decide who is stronger – this big rock or you?

31:15 Christian Alvarez – Always
1/2 Excellent job! Going downhill now so time to recover the body and enjoy the reward

35:37 Sun & Soul Shades – Breeze Of Life
39:43 Galapago – Salsa Y Control
1/2 Now on a piece of perfect road, time to put yourself on cruise control as you manage you energy wisely and show off that perfect focus

43:14 Corona – La Playa Del Sol
3 Hills are jealous of your ability to move where you want, when you want, and this one really wants you to crack as you head for home

46:06 Tesla Da Vinci – Ions
4 That’s it, you’re doing great. Send the message to this that hill that you don’t give up and you won’t go away no matter what!

Cool It Down
52:32 Sunburn In Cyprus – In The Sunshine
2 That was a gold medal performance time to ease off Ö Start cooling down

56:59 Lovespirals – Shine
1 Stretch those tired muscles they deserve it

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.