Weekly Workout #154

Posted by admin in Endurance, Free Workout, Strength on Feb 5th, 2010 | no responses

A flat road leads you to a climb that begs you to test yourself. You will start off working in the aerobic zone before shifting into an intense anaerobic challenge.

Run Time 1:02:08

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
J.Lang – Garden Of The Forking
RPE 1
Starting off easy – nice flat road. Move your body.

04:35
Loveshadow – Can’t Wait to say Hello
RPE 2
Pick up the intensity a bit …still warming up

Crank It Up
08:30
George_ Ellinas – Beginnings and Endings
RPE 2
The flat road continues for the next 4 minutes. Pick-up your pace a bit while still maintaining the RPE Level 2.

12:46
Milabrya – Broken
RPE 2
Things change here. There is a slight incline so slow your pace, and stay at RPE 2 for the next 11 minutes. Conserve your energy for the real work that is now part of your future.

23:14
Vidian – People Let’s Stop The War
RPE 2
The road flattens out once again. It’s perfectly smooth and level so enjoy the next 7 minutes before everything changes.

28:40
Ditto – Ditto Ditto
RPE 3
You’ve arrived! Start climbing, slow your pace. There are 27 minutes of hill ahead of you. That big chunk easily breakdowns to 7 manageable pieces, and this is number 1. Bring the intensity up to RPE 3.

32:59
hepepe.hu – Bogi Beat Budapest
RPE 3
That’s 1 piece down and 6 to go. You’re looking good and you’re feeling great. Keep working at RPE 3, and get into sync with the rhythm of the next 5 minute section.

37:15
Wellman – MuzicK
RPE 3/4
The hill now steepens. Push up your level of exertion a bit. In 3 minutes the third piece will be behind you.

40:00
Alex Beroza – I’ll Wait
RPE 4
You’re almost halfway there, but this climb now tag teams with some wind to intensify the experience. You’re moving to RPE Level 4. Just how badly do you want to finish this climb? Your answer… “bring it on”!

43:25
Mana Junkie – Madness
RPE 4
The intensity continues. Push out the voice of doubt that is bouncing around in your mind and replace it with two words – “I CAN”.

46:15
MC Jack in the Box – Lies
RPE 4
You’ve pounded 5 pieces out of this climb, and there are only 2 left. Hang on to that smooth and energetic rhythm. Listen to the voice within that is now saying – “I WILL”.

49:20
Alex Beroza – I Wonder If God Was Sleeping
RPE 4
Lift those eyes to the top of the hill. Can you feel the thrill building up inside of you? This is the last piece of that big chunk. You are 4 minutes away from saying “I DID IT”!

Cool It Down
53:36
Omni Vista – These Are The Moments
RPE 2
Wow – great work! Time to ease off and
cruise downhill. Start cooling down

58:55
cdk – Open Your Eyes
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.