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 #149

Workout #149 (pdf) Holding a rock steady pace as you tackle the elements and power up a quartet of steps Run Time 1:31:04 RPE 1 – Easy / 50 – 65% 2 – Comfy / HR Range: 65 – 75% 3 – Challenging / HR Range: 75 Ò 85% 4 – Hard / HR Range: 85 – 90% 5 – CanÌt...

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 – 85% 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...

Weekly Workout #129

Workout #129 (pdf) Interval work is the perfect opportunity to challenge the recovery abilities of your cardiovascular system. 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...

Weekly Workout #126

Workout #126 (pdf) Two challenges to climb over, and then recover from that will require you to manage your energy and focus on controlling your body 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...

Weekly Workout #125

Workout #125 (pdf) Rolling hills to climb and recover from allow you to focus on improving your cardiovascular strength and teaching the muscles to endure working at a harder intensity RPE range: level 2 (comfortable/HR Range: 65 – 75%) level 3 (Challenging / HR Range: 75 – 85%) level 4 (Hard / HR...

Weekly Workout #115

Workout #115 (pdf) Three waves of hills for you to float your heart rate up and over before bringing it back under control RPE range: 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 creators,...