60 Min Workout #178

Workout #178 (pdf)

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%+

Today is the day you that you dance with the wind. One minute it’s in front you and then next it’s gone. Use this journey to build strength and determination.

Run Time 1:01:11

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Tosca – Züri
RPE 1 / 50%-65%
Start off the journey in an easy way. You are at RPE 1 / and your heart rate is below 65% of your maximum heart rate (max HR).

04:37
Dubtra – Primary Circuit Dub
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE2/65%maxHR.

Crank It Up
09:25
Show Me The Skyline – May
RPE 2 / 65%-75%
You are ready, and the flat road awaits. Time to get going. Shift your pace upwards to transition through and to the top of RPE 2 / 65% – 75% max HR over the next 3 minutes.

12:40
Second Dan – Forget To Remember
RPE 3 / 80%
Now that you’ve found that quick pace the challenge is to hang onto it and not let the wind slow you down. Why is there always wind?? Well, just because! Regardless it’s there and we have to push against it for the next 5 minutes and it pushes you up to RPE3/80% max HR. Lett he dance begin!

17:02
Telepathic Butterflies – Cheerleader
RPE 2 / 70%
And then it was gone…the wind that is! You’re now back to perfect conditions. Reward yourself over the next couple of minutes by slowing the pace and slipping back into RPE 2 / 70% max HR.

19:45
Gum – Asleep At The Wheel
RPE 2-3 / 70%-80%
The perfect conditions continue. To celebrate open the throttle and pick up your pace. Spend the next 4 minutes moving your exertion from the middle of RPE 2 / 70% max HR to the top of RPE 3 / 80% max HR.

23:22
Kilo Bit No more time
RPE 4 / 80%-85%
The wind is back!!! And this time it is blowing hard enough to have you working somewhere within RPE 4 / 80% – 85% max HR over the next 3 minutes.

26:02
School of Seven Bells – Half Asleep
RPE 2 / 70%
And then it was gone… back to that perfect place where you can enjoy the sensation of simply cruising along at a nice easy pace to find RPE 2 / 70% max HR.

30:10
Ruby Jean and the Thoughtful Bees – Cold Hearted
RPE 2-3 / 70%-80%
Feeling good? Pick up the pace and transition back through RPE 2 / 70% to the top end of RPE 3 / 80% once again.

32:42
Holmes Ives and Lane McCray – Boom
RPE 4 / 80%-85%
So much for that feeling of perfection. The wind is back to challenge you again. Here you go….7 minutes of working in the range of RPE 4 / 80% – 85% max HR.

39:30
Black Hustle and Bobby D – Free
RPE 2 / 70%
Once again the wind has disappeared leaving you one last opportunity to recover to RPE 2 / 70% max HR zone.

45:14
Rubikon – Adore
RPE 2-3 / 70%-80%
You are now feeling good again. This is the last chance to pick-up the pace before the end of this journey. There are 7 minutes left to go. Move your exertion back through RPE 2 / 70% to RPE 3 / 80% max HR.

47:50
Every Move A Picture – Signs of Life
RPE 4 / 85%
Here’s your last challenge. Yes, the wind is back and it’s pushing against you, driving up your exertion level to the top end of RPE 4 / 85% max HR. There are 5 minutes left of your dance with the wind.

Cool It Down
52:20
Beach House – Norway
RPE 2 / 65%
The dance is over. Back it off and start cooling things down.

55:50
Urban Myth Club – Breathe
RPE 1 / 65%-50%
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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