Weekly Workout #158

Workout #158 (pdf) Heading out on a twisting road that has you dealing with the push and pull of the wind gives you the perfect opportunity to test who controls your body. Is it you or the elements? Can you hold the RPE at level 2 throughout the journey? That is today’s challenge. Run Time 58:10 RPE 1...

Weekly Workout #154

Workout #154 (pdf) 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...

Weekly Workout #152

Workout #152 (pdf) 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 –...

Weekly Workout #150

Workout #150 (pdf) This workout is all about maintaining a steady state of mind while you push your body to our RPE Level 3, also known as “challenging”, and hold it there. Run Time 1:01:41 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR Range:...

Weekly Workout #147

Workout #147 (pdf) The challenge is to work within the boundaries of the aerobic zone, as you focus on strengthening you cardiovascular abilities and your muscles endurance. Run Time 59:04 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR Range: 75...

Weekly Workout #138

Workout #138 (pdf) While the road will remain the same, Mother Nature will seek to “challenge” you the entire way 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...

Weekly Workout #137

Workout #137 (pdf) Pushing your way through wind gusts without stepping outside the aerobic zone. Keep your pace steady RPE range: level 2 (comfy/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...

Weekly Workout #134

Workout #134 (pdf) Twin peaks bracket a flat road asking your body to work its way up and down the scale of exertion 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...

Weekly Workout #133

Workout #133 (pdf) A steeplechase that see’s you hurdling over climbs before hitting the flat track 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...

Weekly Workout #131

Workout #131 (pdf) Gusts of wind and a hill give you the opportunity to practice working the heart up and then recovering it back down 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...

Weekly Workout #128

Workout #128 (pdf) One climb to push your body up as you use it to reinforce your perfect control of your breathing and Heart Rate 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...

Weekly Workout #124

Workout #124 (pdf) To reach the perfect road you must climb up and over a challenging hill 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 routine. The...