Weekly Workout #152

Posted by admin in Endurance, Free Workout on Jan 22nd, 2010 | no responses

A twisting flat road takes you in and out of a headwind. This journey tests your ability keep yourself working in the aerobic zone….no matter how strong that wind gets. There are four bouts with the wind…are you ready for it?

Run Time 1:03:16

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
Alex – Be Free (feat. KCentric)
RPE 1
Starting off easy – nice flat road … move your body.

02:50
R.O.U.D.O.S. – Do You Bossa
RPE 2
Pick up the intensity a bit …still warming it up.

Crank It Up
08:08
Kraak & Smaak – Keep on Searching
RPE 2
Time for your first meeting with the wind. Your goal… is to not let it slow you down. Maintain a steady pace and a steady work effort of RPE Level 2. There’s just over 4 minutes until you hit a sheltered section of road.

12:42
Todd Terry – Ready For A New Day
RPE 2
We now swing onto a sheltered section of the road. Keep your body working at the RPE Level 2.

18:35
Blaze – Be Yourself (Drumz Mix)
RPE 2
It’s time to push through another stiff breeze. You’ve done it once, and you’ll do it again! Keep working at a steady rhythm, and holding on to the RPE Level 2 feeling.

24:14
Diviniti – Find A Way
RPE 2
Nice job on dealing with that wind. Here’s an another section of sheltered road to enjoy.

31:15
Groove Junkies – Didn’t I Bring You Love
RPE 2
Here we go back into the wind. It’s the longest stretch you’ll have with the wind pushing at you. There’s just less than 7 minutes of work to do before you can pat yourself on the back.

38:09
Shad – Deja Vue
RPE 2
Excellent job. It’s now time to enjoy another safe, sheltered harbor. There’s one last challenge ahead. Take this time to hydrate and focus.

41:48
Amigos – We Are One
RPE 2
And here it is, the last challenge of the journey. It’s not even 10 minutes long.

47:50
Alcatraz – Giv Me Luv
RPE 2
We’re closing in on the finish line…..can you pick up the pace for final 3 ½ minutes? Can you do it without leaving the aerobic zone? Of course you can. Enjoy.

Cool It Down
51:15
Alex – Listen To Me
55:07
Loveshadow – Can We?
RPE 2
All done! It’s time to ease off. Start cooling down.

58:57
Orange Crush – Waterflow
RPE 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.