Weekly Workout #174

Workout #174 (pdf) Run Time 1:00:09 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 If your legs are in need...

Weekly Workout #173

Workout #173 (pdf) The definition of fun is “something that provides mirth or amusement”. Today is your lucky day…there are four climbs ahead of you that will provide you with a whole bunch of fun! Run Time 1:00:10 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3...

Weekly Workout #171

Workout #171 (pdf) Ahead of you is a ribbon of flat aerobic road leads to a short climb that will push you into the anaerobic zone. Run Time 1:01:49 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR Range: 75 – 85% 4 – Hard / HR Range: 85...

Weekly Workout #170

Workout #170 (pdf) One measure of fitness is based on how quickly the body recovers after a work effort. Here are 3 How quickly do you recover? Here’s the chance to test yourself. Run Time 1:03:17 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR...

Weekly Workout #160

Workout #160 (pdf) Every journey is made up of many small steps. Today’s journey is no different, but many of the steps are challenging. Take them one at a time….before you know it the journey will be complete. Run Time 58:10 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65...

Weekly Workout #153

Workout #153 (pdf) They say things come in 3’s and in this case there are 3 hills to climb; 3 chances to perfect your form; 3 opportunities to improve your strength; and 3 times to build your endurance level. Run Time 1:01:45 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 –...

Weekly Workout #151

Workout #151 (pdf) Opportunity comes looking for you in the guise of peaks and valleys. Here’s the chance to see how well you can take your heart rate to its peak and then bring it back down. RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR Range:...

Weekly Workout #148

Workout #148 (pdf) Free time is hard to come by, so take advantage to use this workout to focus on what your body can do and what the mind needs to unwind as you hit the flat road before tackling one long climb. Run Time 1:06:03 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 –...

Weekly Workout #145

Workout #145 (pdf) To build a better you requires challenging yourself with Interval work to train the muscle to new levels of tolerance as you improve your cardiovascular capabilities Run Time 1:02:22 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging /...

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 –...

Weekly Workout #143

Workout #143 (pdf) Four rolling hills offer you the perfect opportunity to see how well you can recover before having to go back to work Run Time 1:04:35 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR Range: 75 – 85% 4 – Hard / HR...

Weekly Workout #135

Workout #135 (pdf) The pace and intensity of this workout will require you to wisely manage your energy RPE range: level 2 (comfortable/HR Range: 65 – 75%) level 3 (challenging/HR Range: 75 – 85%) level 4 (hard/HR Range: 85 – 90%) Consult with your doctor before beginning this or any exercise...