Are you looking to squeeze in a workout during lunchtime? Are you finding that our 60 minute workouts is just too long?

Cadence Revolution is now offering 30 minute versions of the podcast and the workout so you can hit gym for some exercise and still have time to grab a healthy lunch before heading back to finish off the work day feeling energized!

Have the 30 minute Music Mixes and accompanying Workouts delivered directly to you via iTunes, Zune, your favourite RSS catcher, or to your inbox by subscribing.

Now there’s an app available, for iPod Touch, iPhone, and iPad, that gets you to the music and your workout  in a quick, convenient way.

Choose from shows you have downloaded to your device, or stream the shows directly from the website via Wi-Fi or through 3G network.

If you have to leave the app to deal with texts or emails you can easily jump out of the app and it will keep on playing without missing a beat, or hit the pause button to not miss a beat.

Use the ‘Favorites’ option to select shows that you want to come back to again and again.

Access the website for current information, check out the featured track, or find out where to find out more about an artist that has grabbed your attention.

Let our the Weekly Workout bring the outside inside on those days when the weather does it’s best to keep you from trying to stay fit. Designed by certified instructors and fitness specialists, the Weekly Workout provides both Rate of Perceived Exertion (RPE) and Heart Rate (% max HR) cues to make your work-out count.

Memphis All Stars
“Lovely Memphis Day” (mp3)
from “Blues Train”
(LocoBop)

Buy at iTunes Music Store

The Memphis All-Stars are just that an “All Star” band of Memphis finest and most respected musicians featuring Greg Reding (keyboards, guitar, and vocals), Robert Clayborne (keyboards and vocals) , Henry “Sly Diesel” Clayborne (bass, keyboards, and vocals) , and Walter White (drums and vocals).

There debut album ‘Blues Train’ is reminiscent of the great Motown groups like the Isley Brothers and Four Tops with an extra spicy ingredient: that kicking soulful character that emanated from their home town’s own Stax Records during the same era. This music will simmer in your blood, overflow into your mind, body, and soul, and make you smile from the inside out!

From R&B, to Rock n’ Roll, to any music your ear can imagine, the Memphis All-Stars will keep you on the dance floor all night long!

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, Google Reader, iTunes or to your inbox by subscribing.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 1:01:22

Warm It Up
00:00 Public Symphony – Rise and Shine | Free Download
03:24 Sarah VonderHaar – I Got Sunshine
06:26 Shayna Zaid & The Catch – Morning Sun

Crank It Up
09:31 Memphis All Stars – Lovely Memphis Day | Free Download
14:18 The Green Brothers – Keep On Searchin’ | Free Download
19:18 Alex Beroza – Hard Headed Woman | Free Download
21:54 MC Jack in the Box – Faking It | Free Download
28:00 Wire Faces – Count To Three | Free Download
31:56 Louis Bernstone – Morning
36:10 Black Jazz – Sunday Night | Free Download
41:20 Rubikon – Why Keep On | Free Download
47:40 Vendetta – Labyrinth | Free Download

Cool It Down
51:54 Nardis – Sunrise
56:35 Jake Hertzog – Sun Lovers | Free Download

Cadence Revolution #183 – 60 Min Mix (mp3)

60 Min Workout #183

They say all work and no play makes for dull day, but today will be anything but dull as you play with the wind on the flat road. Your goal is to work at holding a steady pace no matter what.

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 1:01:22

Run Time
Song
RPE / HR
What To Do

Warm It Up
00:00
Public Symphony – Rise and Shine
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).

03:24
Sarah VonderHaar – I Got Sunshine
RPE 1 / 50%-65%
Continue to warm up.

06:26
Shayna Zaid & The Catch – Morning Sun
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
09:31
Memphis All Stars – Lovely Memphis Day
RPE 2 / 70%-75%
Are you ready to play? Well the wind is and it’s here to make you work at holding your pace for the next 5 minutes, as your exertion level moves into the top end of RPE 2 / 70%-75% Max HR.

14:18
The Green Brothers – Keep On Searchin’
RPE 2 / 65%-70%
First chance to play is done as the wind fades away. You may want to lift that pace but remember the goal is to keep it steady through today’s entire journey. Use this break to break your exertion level back into the low end of RPE 2 / 65%-70% Max HR.

19:18
Alex Beroza – Hard Headed Woman
RPE 2 / 70%-75%
It’s time to play again? There are 12.5 minutes of wind ahead of you before the next lull. It starts off with enough of a push that takes your exertion through and to the top end of RPE 2 / 70%-75% Max HR. This part last for 2.5 minutes.

21:54
MC Jack in the Box Faking It
RPE 3 / 75%-80%
So much for that easy part, now this gust is looking to rough house with you a bit here as it lifts the intensity over the next 6 minutes. Can you hold the pace rock steady? Increase your exertion level into the range of RPE 3 / 75%-80% Max HR.

28:00
Wire Faces – Count To Three
RPE 2 / 70%-75%
Seems the wind is not as tough as you! Can you feel it back off just a bit? Show no mercy and keep pounding out that steady perfect pace here, but allow yourself to come back down into the top end of RPE 2 / 70%-75% Max HR. Hold this level of exertion for next 3.5 minutes.

31:56
Louis Bernstone – Morning
RPE 2 / 65%-70%
The wind is done playing with you…for now. You are back to back to perfect conditions. Don’t you just love “perfect conditions”?! Maintain your pace on this flat road for the next 3 minutes and take yourself back to low end RPE 2 / 65%-70%. Enjoy this feeling!

36:10
Black Jazz – Sunday Night
RPE 2 / 70%-75%
And here you are in the last part of today’s journey, about to deal with the last of today’s challenges! It’s one last big gust, and one last time to play. Maintain your pace but lift your exertion level to the top end of RPE 2 / 70%-75 Max HR. This section of road is the first 5 minutes of the remaining 16 minutes work left to do today.

41:20
Rubikon – Why Keep On
RPE 3 / 80%
Are you feeling that? Looks like the wind is getting a bit rougher. Don’t slow down, but don’t speed up either. Hold the pace you’ve committed to and increase your exertion level to the top end RPE 3 / 80% for the next 6 minutes.

47:40
Vendetta – Labyrinth
RPE 2 / 75%
There are just 4 minutes to go but the fun isn’t ending just yet. The wind has backed off a bit but you will hang on to that pace and hold your exertion level at the top end of RPE 2 / 75% Max HR.

Cool It Down
51:54
Nardis – Sunrise
RPE 2 /65%
Play time is over ! It’s time to cool things back down to RPE 2 / 65% max HR.

56:35
Jake Hertzog – Sun Lovers
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.

Run Time 36:31

00:00 Sarah VonderHaar – I Got Sunshine
03:06 Shayna Zaid & The Catch – Morning Sun

Crank It Up
06:10 MC Jack in the Box – Faking It | Free Download
12:14 Wire Faces – Count To Three | Free Download
16:14 Louis Bernstone – Morning
20:36 Rubikon – Why Keep On | Free Download

Cool It Down
27:02 Nardis – Sunrise
31:44 Jake Hertzog – Sun Lovers | Free Download

contact@cadencerevolution.com

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.

Cadence Revolution #183 – 30 Min Mix (mp3)

30 Min Workout #183

They say all work and no play makes for dull day, but today will be anything but dull as you play with the wind on the flat road. Your goal is to work at holding a steady pace no matter what.

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 36:30

Warm It Up
00:00
Sarah VonderHaar – I Got Sunshine
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).

03:06
Shayna Zaid & The Catch – Morning Sun
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
06:10
Alex Beroza – Hard Headed Woman
Are you ready to play? Well the wind is and it’s here to make you work at holding your pace for the next 10 minutes, as your exertion level moves into the top end of RPE 2 / 70%-75% Max HR.

12;14
MC Jack in the Box Faking It
RPE 3 / 75%-80%
So much for that easy part, now this gust is looking to rough house with you a bit here as it lifts the intensity over the next 4 minutes. Can you hold the pace rock steady? Increase your exertion level into the range of RPE 3 / 75%-80% Max HR.

Louis Bernstone – Morning
RPE 2 / 65%-70%
The wind is done playing with you…for now. You are back to back to perfect conditions. Don’t you just love “perfect conditions”?! Maintain your pace on this flat road for the next 3 minutes and take yourself back to low end RPE 2 / 65%-70%. Enjoy this feeling!

Rubikon – Why Keep On
RPE 3 / 80%
And here you are in the last part of today’s journey, about to deal with the last of today’s challenges! It’s one last big 6.5 minute gust, and one last time to play. Maintain your pace but lift your exertion level to the top end of RPE 2 / 70%-75 Max HR

Cool It Down
27:02
Nardis – Sunrise
RPE 2 /65%
Play time is over ! It’s time to cool things back down to RPE 2 / 65% Max HR.

31:44
Jake Hertzog – Sun Lovers
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.

_{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.

http://media.libsyn.com/media/tcr/CR30-184.pdf

72210
application/pdf

DJ Bradd, Pepper Mashay, Salsoul Nugget
“Heaven (feat. Salsoul Nugget)” (mp3)
from “Music Summit”
(Deepless Records)

Buy at Puretracks
Buy at Amazon MP3
More On This Album

DJ Bradd, what’s more to say about the producer, dj and label owner from Switzerland? Half CR/PL, with 12 years moved with the parents to Switzerland near Bern. In 2000 after finishing the schools and SAE (Zurich) a new London based label called Mn2S signet Bradd for a remix production. His first officall work for a label.

Since the year 2000, he produced & remixed more then 30 singles for international known labels like Mn2S London, KingStreet USA, RTG UK, GroovyTunes UK, Opaque, Sureplayer, Sonima and his own label Deepless Records. Bradd worked on productions for and with people like Michael Procter, Tiza B, CE CE Rogers, Inaya Day, Lynn Lockamy, Mike Davis, Richard Earnshaw, Majhong Connection to name only a few.

Bradd played almost in every major club in Switzerland like Oxa, Prestige, Take 5, Mad, Lifting and many other alongside his international dj sets in Ibiza, Ukraine, Poland, Greece, Spain, France.

At the moment, Dj Bradd is seriously busy with some great productions and remixes for his own imprint and for other labels as well.

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, Google Reader, iTunes or to your inbox by subscribing.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 1:00:16

Warm It Up
00:00 Freak Owls – Optimistic Automatic
02:10 Kanarek - Ah Ah Ah Ah
05:53 Jensen Keets – Float Away

Crank It Up
09:17 Johnny DeMarco – Need You Tonight
12:49 The Mohawk Lodge – Wear ‘Em Out | Free Download
16:22 Kalliopi – Around the World
19:23 Gilli Moon – I’m Alive
23:17 Loomis and the Lust – Good Time Lover
26:43 The Statler Project – Your Opinion My Opinion
30:50 Othello & DJ Vajra – Active Balanced (feat. Now On & Mayer Hawthorne) | Free Download
33:38 Jake Cusack – Deep Elm | Free Download
36:34 LeisureGroove – Little Love | Free Download
44:08 Eloi Brunelle – Grouve | Free Download
46:04 DJ Bradd – Heaven (feat. Salsoul Nugget)

Cool It Down
52:45 Gilli Moon – Moon
56:09 Second Dan – I Want It, I Need It

Cadence Revolution #182 – 60 min mix (mp3)

60 Min Workout #182

Welcome to our version of the stairway to heaven, that sees you climbing three significant hills! Enjoy!

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

Run Time 1:00:16

Warm It Up
00:00
Freak Owls – Optimistic Automatic
RPE 1 / 50%
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).

02:10
Kanarek – Ah Ah Ah Ah
RPE 1 / 50%
Continue to warm up.

05:53
Jensen Keets – Float Away
RPE 2 / 50%-65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
09:17
Johnny DeMarco – Need You Tonight
RPE 3 / 75%
Here’s 7 minutes of climbing fun for you. Are you ready for it? Good! Jump aboard and start climbing. Take your exertion level to RPE 3 / 75% HR max.

12:49
The Mohawk Lodge – Wear ‘Em Out
RPE 4 / 80-%-85%
You are half way up this first hill. It’s now time to show off the power you have within….pick up the pace and transition smoothly through and to the top end of RPE 4 / 80%-85% over the next 3.5 minutes.

16:22
Kalliopi – Around the World
RPE 2 / 65%
You have now found a nice plateau that feels like a little piece of heaven. Let yourself recover to RPE 2 / 65% HR max.

19:23
Gilli Moon – I’m Alive
RPE 3 / 75%
The next step on the stairway is waiting for you so it’s time to get back to work. There are 17 minutes of climbing ahead. This first part takes you to RPE 3 / 75% HR max.

23:17
Loomis and the Lust – Good Time Lover
RPE 4 / 80-%-85%
Things get a bit complicated here. The wind has been added to the mix. The wind combined with the incline force your exertion level up and into RPE 4 / 80-85%. There are 3.5 minutes here before things get tougher.

26:43
The Statler Project – Your Opinion My Opinion
RPE 4 / 85%
You knew this was coming….the hill just got steeper. It’s 4 minutes until a slight break in the intensity. It’s 4 minutes of pushing yourself to the bottom end of RPE 5 / 85% max HR and holding it there. You can do this!

30:50
Othello & DJ Vajra – Active Balanced
RPE 3 / 75%
Whew! The wind dies away and the hill drops down a notch here. Stay at the climbing pace but let yourself slip back down to RPE 3 / 75% max HR. Enjoy this feeling for the next 2.5 minutes.

33:38
Jake Cusack – Deep Elm
RPE 4 / 80-%-85%
There are 3 minutes left of climbing before you reach the peak of today’s second climb. Pump up the pace and transition your body through and to the top of RPE 4 / 80%-85.

36:34
LeisureGroove – Little Love
RPE 2 / 65%
Welcome to the promised plateau, enjoy this 3 minute reward and the chance to recover back to RPE 2 / 65% HR max.

44:08
Eloi Brunelle – Grouve
RPE 3 / 75%
There is one last 8 minute section to go in our stairway. It starts with an easy incline that has you working at RPE 3 / 75% Max HR for the next 2 minutes

46:04
DJ Bradd and Pepper Heaven
RPE 4 / 80-%-85%
That’s 2 minutes done and 6 minutes left to go. It’s time to show off your energy and push for the top as you once again transition to the bottom end of RPE 5 / 85% of HR max.

Cool It Down
52:45
Gilli Moon – Moon
RPE 2 / 65%-50%
That’s 2 minutes done and 6 minutes left to go. It’s time to show off your energy and push for the top as you once again transition to the bottom end of RPE 5 / 85% of HR max.

56:09
Second Dan -I Want It, I Need it
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.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 35:01

Warm It Up
00:00 Freak Owls – Optimistic Automatic
02:10 Kanarek - Ah Ah Ah Ah

Crank It Up
05:57 Johnny DeMarco – Need You Tonight
09:28 The Mohawk Lodge – Wear ‘Em Out | Free Download
13:01 Kalliopi – Around the World
16:03 Gilli Moon – I’m Alive
19:57 Loomis and the Lust – Good Time Lover
23:22 The Statler Project – Your Opinion My Opinion

Cool It Down
27:33 Gilli Moon – Moon
30:54 Second Dan – I Want It, I Need It

Cadence Revolution #182 – 30 min mix (mp3)

30 Min Workout #182

Welcome to our version of the stairway to heaven, that sees you climbing three significant hills! Enjoy!

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

Run Time 35:01

Warm It Up
00:00
Freak Owls – Optimistic Automatic
RPE 1 / 50%
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).

02:10
Kanarek – Ah Ah Ah Ah
RPE 2 / 50%-65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
05:57
Johnny DeMarco – Need You Tonight
RPE 3 / 75%
Here’s 7 minutes of climbing fun for you. Are you ready for it? Good! Jump aboard and start climbing. Take your exertion level to RPE 3 / 75% HR max.

09:28
The Mohawk Lodge – Wear ‘Em Out
RPE 4 / 80-%-85%
You are half way up this first hill. It’s now time to show off the power you have within….pick up the pace and transition smoothly through and to the top end of RPE 4 / 80%-85% over the next 3.5 minutes.

13:01
Kalliopi – Around the World
RPE 2 / 65%
You have now found a nice plateau that feels like a little piece of heaven. Let yourself recover to RPE 2 / 65% HR max.

16:03
Gilli Moon – I’m Alive
RPE 3 / 75%
The next step on the stairway is waiting for you so it’s time to get back to work. There are 17 minutes of climbing ahead. This first part takes you to RPE 3 / 75% HR max.

19:57
Loomis and the Lust – Good Time Lover
RPE 4 / 80-%-85%
Things get a bit complicated here. The wind has been added to the mix. The wind combined with the incline force your exertion level up and into RPE 4 / 80-85%. There are 3.5 minutes here before things get tougher.

23:22
The Statler Project – Your Opinion My Opinion
RPE 4 / 85%
You knew this was coming….the hill just got steeper. It’s 4 minutes until a slight break in the intensity. It’s 4 minutes of pushing yourself to the bottom end of RPE 5 / 85% max HR and holding it there. You can do this!

Cool It Down
27:33
Gilli Moon – Moon
RPE 2 / 65%
Welcome to the top and to the heavenly feeling of completing one tough journey. Start to cool down.

30:54
Second Dan -I Want It, I Need It
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.

The Garland Cult
“Talking With Aliens” (mp3)
from “”Talking With Aliens” The Steve Bronski Mixes”
(Ninthwave Media)

Buy at iTunes Music Store
Buy at eMusic
Buy at Amazon MP3
More On This Album

The Garland Cult are Aidan Casserly and Lar Kiernan an Irish pop duo who were founding members of the band Empire State Human, performing electro-pop in the true sense of that term. Crafting complex arrangements, around beautiful melodies that enhance the songs instead of cluttering them up. A sound for people who enjoy intelligence and thoughtfulness in their pop music.

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, Google Reader, iTunes or to your inbox by subscribing.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 59:14

Warm It Up
00:00 Matthias Heilbronn – Afrique | Free Download

Crank It Up
09:57 Temple Of Soul – Anna
14:30 Mattias Fridell – Punish | Free Download
16:58 Jason Walker – Foolish Mind Games | Free Download
20:39 Antoine Caesar – Digital Movie (Claudio Climaco Remix) | Free Download
23:41 E.G. Daily – Beautiful (Scotty K Radio Mix) | Free Download
27:20 Mr ACIDJ – We Fly To Dream | Free Download
30:59 Tim Rex Experiment – Alive | Free Download
34:45 Pulaski Park – Labeda | Free Download
36:22 The Garland Cult - Talking With Aliens (Steve Bronski Edit)
39:19 Proxymo presents 99ers – Amore
41:35 Serotonin Thieves – Lose Control | Free Download
43:56 Odessa Soundfreaks – Homo Technicus | Free Download
45:43 Feeling Groovies – Love Is Hip | Free Download

Cool It Down
49:23 The Warheads – She Was Happy There | Free Download
52:13 David Byrne – Fuzzy Freaky (Remix) | Free Download
54:52 Alex Beroza – Hourglass (feat. Snowflake) | Free Download

Cadence Revolution #181 – 60 min mix (mp3)

Workout #181 – 60 min

Hills and valleys often herald the chance to work on your recovery abilities, but not today. Today is all about a constant state of being. To do this you must learn how to handle the challenges that lie on the road ahead.

Run Time 59:14

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Matthias Heilbronn – Afrique
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) before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
09:57
Temple Of Soul – Anna
RPE 2 / 75%
Here’s the first of many shallow hills to tackle today. The first goal is to gradually take your exertion to the top edge of RPE 2 / 75 Max HR over the next 4.5 minutes. The second goal is to hold your exertion level there until the end of the workout.

14:30
Mattias Fridell – Punish
RPE 2 / 75%
And here is the first valley. It’s only 2.5 minutes in length. Remember this is not an opportunity to recover. Pick up the pace and hold your exertion at the top end of RPE 2 / 75% Max HR.

16:58
Jason Walker – Foolish Mind Games
RPE 2 / 75%
Slow your pace as you start the next climb. It’s just under 4 minutes long. Once again maintain that RPE 2 / 75% Max HR feeling. Please remember to hydrate.

20:39
Antoine Caesar – Digital Movie
RPE 2 / 75%
Next up – a 3 minute. Pick up the pace and maintain that same exertion level.

23:41
E.G. Daily – Beautiful
RPE 2 / 75%
As you start rolling up this next hill ensure that you are still working at the top end of RPE 2/3 / 75% Max.

27:20
Mr ACIDJ – We Fly To Dream
RPE 2 / 75%
Pick up the pace once again as you head into this next valley. Don’t break from that constant exertion level of RPE 2 / 75% Max HR.

30:59
Tim Rex Experiment – Alive
RPE 2 / 75%
You’re halfway to the end of this journey. Focus on your breathing to help you through this 4 minute climb.

34:45
Pulaski Park – Labeda
RPE 2 / 75%
It’s time to start flowing down into another short 2 minute valley. Are you starting to feel like you’re on auto pilot? Continue working at the top end of RPE 2 / 75% Max HR no matter what happens.

36:22
The Garland Cult – Talking With Aliens
RPE 2 / 75%
Is it a struggle to stay at one exertion level. This is a tough journey for different reasons. Stay in control. Hang on to RPE 2 / 75% Max HR as you travel up this 3 minute hill.

39:19
Proxymo Presents 99ers – Amore
RPE 2 / 75%
Would you believe there are only 10 minutes of effort left? There are just 2 valleys and 2 hills left to go! Pick up your speed as you move through this valley. Remember maintaining RPE 2 / 75% Max HR that’s your goal for today!

41:35
Serotonin Thieves – Lose Control
RPE 2 / 75%
Second to last hill … just 3 minutes here.

43:56
Odessa Soundfreaks – Homo Technicus
Last 2 minute valley…..you know what to do!

45:43
Feeling Groovies – Love Is Hip
RPE 2 / 75%
This is it, the last 4 minute climb. You are that close to achieving today’s goal!

Cool It Down
49:23
The Warheads – She Was Happy There
RPE 2 / 65%
You rock! Great job, now let’s start cooling things down.

52:13
David Byrne – Fuzzy Freaky
RPE 2 / 65%-50%
Continue to cool down.

54:52
Alex Beroza – Hourglass
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.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 30:37

Warm It Up
00:00 Matthias Heilbronn – Afrique | Free Download

Crank It Up
04:21 Temple Of Soul – Anna
09:00 Mattias Fridell – Punish | Free Download
11:20 Jason Walker – Foolish Mind Games | Free Download
15:08 Antoine Caesar – Digital Movie (Claudio Climaco Remix) | Free Download
18:20 E.G. Daily – Beautiful (Scotty K Radio Mix) | Free Download
21:49 Mr ACIDJ – We Fly To Dream | Free Download

Cool It Down
24:53 The Warheads – She Was Happy There | Free Download
27:52 David Byrne – Fuzzy Freaky (Remix) | Free Download

Cadence Revolution #181 – 30 min mix (mp3)

30 Min Workout #181

Hills and valleys often herald the chance to work on your recovery abilities, but not today. Today is all about a constant state of being. To do this you must learn how to handle the challenges that lie on the road ahead.

RPE

1 – Easy / 50 – 65%

2 – Comfy / HR Range: 65 – 75%

3 – Challenging / HR Range: 75 – 80%

4 – Hard / HR Range: 80 – 85%

5 – Can’t continue / HR Range: 85% – 92%

Run Time 30:38

Warm It Up
00:00
Matthias Heilbronn – Afrique
RPE 1-2 / 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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
04:21
Temple Of Soul – Anna
RPE 3 / 75%
Here’s the first of many shallow hills to tackle today. The first goal is to gradually take your exertion to the top edge of RPE 2 / 75 Max HR over the next 4.5 minutes. The second goal is to hold your exertion level there until the end of the workout.

09:00
Mattias Fridell – Punish
RPE 3 / 75%
And here is the first valley. It’s only 2.5 minutes in length. Remember this is not an opportunity to recover. Pick up the pace and hold your exertion at the top end of RPE 2 / 75% Max HR.

11:20
Jason Walker – Foolish Mind Games
RPE 3 / 75%
Slow your pace as you start the next climb. It’s just under 4 minutes long. Once again maintain that RPE 2 / 75% Max HR feeling. Please remember to hydrate.

15:08
Antoine Caesar – Digital Movie
RPE 3 / 75%
Next up – a 3 minute. Pick up the pace and maintain that same exertion level.

18:20
E.G. Daily – Beautiful
RPE 3 / 75%
As you start rolling up this next hill ensure that you are still working at the top end of RPE 2/3 / 75% Max.

21:49
Mr ACIDJ – We Fly To Dream
RPE 3 / 75%
Pick up the pace once again as you head into this next valley. Don’t break from that constant exertion level of RPE 2 / 75% Max HR.

Cool It Down
24:53
The Warheads – She Was Happy There
You rock! Great job, now let’s start cooling things down.

27:52
David Byrne – Fuzzy Freaky
Continue to cool down.
_{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.

Modern English
“It’s Ok” (mp3)
from “Soundtrack”
(Darla)

Buy at iTunes Music Store
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More On This Album

Darla Records is proud to offer the seventh album by iconic post-punk/new wave pop craftsmen Modern English, best known for their hit song “I Melt with You”. Their classic album After the Snow (4AD: 1982) featured what became a radio/club mega-hit and MTV staple, “I Melt with You”, which was used in the film Valley Girl, in more than one TV advertisement and became the flagship track on the popular Nouvelle Vague covers album.

Now as then, Modern English is smart, modern pop, firmly rooted in post-punk yet undeniably Beatle-esque. Described by Robbie Grey as, “Some real music for real people with real emotions”, Soundtrack marks the convincing return of a band with a solidly recognizable, signature sound and pop sensibility. The songs ranging from the uplifting, jangle-pop with infectious, sing-along chorus and dance-able beat of “It’s Ok”, the record’s obvious single, and the equally inspired “Blister” and “Up Here in the Brain”, to dark, downtempo grooves with somber keyboard washes in which Grey sings of never-far-off blackness and suicide, “Soundtrack”, “Bomb”, “The Lowdown”, are all characteristically introspective and consistent with Modern English’s best work.

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, iTunes or to your inbox by subscribing.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 1:00:11

Warm It Up
00:00 Lovespirals – Love
03:33 Magdalena Konefal - Thinking About You

Crank It Up
08:12 Public Symphony – Breakthrough (Public Symphony ‘Inspire’ Remix)
11:16 Show Me The Skyline - Legs Tangled
14:17 The Mohawk Lodge – A Crime Of Passion | Free Download
17:08 Oleg Serkov – Black Wings
21:14 Million Dollar Mouth – Big Kiss
24:42 The Dont’s – Breakdown | Free Download
27:42 Modern English – It’s Ok
30:36 Dragonette – I Get Around | Free Download
33:48 Mechanica – Illusion| Free Download
37:25 George Ellinas – Lies (George Ellinas Distance Remix) (feat. Trifonic) | Free Download
42:24 Mr ACIDJ – Close Your Eyes | Free Download
46:53 Ricky Rivaro – With You | Free Download

Cool It Down
50:10 Gam – Take Me With You | Free Download
55:35 The Warheads – Abandon Hope | Free Download

Cadence Revolution #180 – 60 min mix (mp3)

Workout #180 – 60 min

Time to work on showing your speed then your strength before bringing both of those elements together into one perfect push to take you to the end.

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 1:00:11

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Lovespirals – Love
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).

03:33
Magdalena Konefal – Thinking About You
RPE 2 / 65%
Step up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
08:12
Public Symphony – Breakthrough
RPE 3 / 80%
RPE 2 /70%
Are you feeling the need for speed? The road is flat and this is your chance to play with speeding up and then slowing down. During the next 3 minutes alternate between a fast and slow pace that will result in you working at RPE 3 / 80% max HR and then at RPE 2 / 70% max HR.

11:16
Show Me The Skyline – Legs Tangled
RPE 3 / 80%
RPE 2 /75%
Continue alternating between a fast and slow pace through the next 3 minutes. This time the wind is against you so your exertion will range between RPE 3 / 80% max HR and RPE 2 / 75% max HR.

14:17
The Mohawk Lodge – A Crime Of Passion
RPE 2 / 65%
Whew! Take a 3 minute break and cruise along within RPE 2 / 65%-70% max HR. You deserve it….great work so far.

17:08
Oleg Serkov – Black Wings
RPE 3 / 80%
RPE 2 /70%
The break is over so, get back at it! There’s12 minutes of speed work to do before the next easy part. Pick up pace and hold it for 3 minutes taking yourself to RPE 3 / 80% max HR. Once you’ve completed the 3 minutes, slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

21:14
Million Dollar Mouth – Big Kiss
RPE 3 / 80%
RPE 2 /70%
And here is more of the same. Pick up that pace and hold it for 3 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

24:42
The Dont’s – Breakdown
RPE 3 / 80%
RPE 2 /70%
And one more time….just for fun. Pick up that pace and hold it for 2 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

27:42
Modern English – It’s Ok
RPE 2 / 65%
Remember its all gain, no pain, just some sweat. Time to recover, hydrate, and recharge. Enjoy these 3 minutes.

30:36
Dragonette – I Get Around
RPE 3 /75%
You’ve show you have the speed, now it’s time to show you have the strength as you jump aboard a 20 minute climb that’s departing now to take you to RPE 3 / 75% of max HR.

33:48
Mechanica – Illusion
RPE 4 /80%
There’s nothing like a bit of a challenge as this climb gets a bit steeper. Feel the rhythm of this section and let your body get in sync with it. You are now working at RPE 4 / 80% max HR. Just over 3 minutes before things get a little easier.

37:25
George Ellinas – Lies
RPE 3 /75%
Here’s a break in the intensity. You are still on an incline but you are working at RPE 3 / 75% max HR. This will last for 5 minutes.

42:24
Mr ACIDJ – Close Your Eyes
RPE 4 /80%
You are more than halfway to the top of this climb. But there is no time to celebrate as things get steeper once again. Find that RPE 4 / 80% max HR feeling and hold it for the next 4.5 minutes.

46:53
Ricky Rivaro – With You
RPE 4 /85%
Now put all of that speed work you did earlier to good use. Pick up the pace on this incline and push it to the top at RPE 4 / 85% max HR. There are less than 4 minutes between here and there.

Cool It Down
50:10 Gam – Take Me With You
RPE 2 /65%-50%
It’s now time to celebrate. Pat yourself on the back for a job well done. Start cooling things down. to RPE 2 / 65 max HR.

55:35
The Warheads – Abandon Hope
RPE 1 /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.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 31:38

Warm It Up
00:00 Lovespirals – Love
03:33 Magdalena Konefal - Thinking About You

Crank It Up
03:37 Show Me The Skyline - Legs Tangled
06:38 The Mohawk Lodge – A Crime Of Passion | Free Download
09:30 Oleg Serkov – Black Wings
13:35 Million Dollar Mouth – Big Kiss
16:59 The Dont’s – Breakdown | Free Download
20:03 Modern English – It’s Ok
22:58 Dragonette – I Get Around | Free Download

Cool It Down
26:03 The Warheads – Abandon Hope | Free Download

Cadence Revolution #180 (mp3)

30 Min Workout #180

Time to work on showing your speed then your strength before bringing both of those elements together into one perfect push to take you to the end.

Run Time 31:38

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
Lovespirals – Love
RPE 1-2 / 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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
03:37
Show Me The Skyline – Legs Tangled
RPE 3 / 80%
RPE 2 / 70%
Are you feeling the need for speed? The road is flat and this is your chance to play with speeding up and then slowing down. During the next 3 minutes alternate between a fast and slow pace that will result in you working at RPE 3 / 80% max HR and then at RPE 2 / 70% max HR.

06:38
The Mohawk Lodge – A Crime Of Passion
RPE 3 / 80%
RPE 2 / 75%
Continue alternating between a fast and slow pace through the next 3 minutes. This time the wind is against you so your exertion will range between RPE 3 / 80% max HR and RPE 2 / 75% max HR.

09:30
Oleg Serkov – Black Wings
RPE 2 / 65%-75%
Whew! Take a 3 minute break and cruise along within RPE 2 / 65%-70% max HR. You deserve it….great work so far.

13:35
Million Dollar Mouth – Big Kiss
RPE 3 / 80%
RPE 2 / 75%
The break is over so, get back at it! There’s12 minutes of speed work to do before the next easy part. Pick up pace and hold it for 3 minutes taking yourself to RPE 3 / 80% max HR. Once you’ve completed the 3 minutes, slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

16:59
The Dont’s – Breakdown
RPE 3 / 80%
RPE 2 / 75%
And here is more of the same. Pick up that pace and hold it for 3 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

20:03
Modern English – It’s Ok
RPE 3 / 80%
RPE 2 / 75%
And one more time….just for fun. Pick up that pace and hold it for 2 minutes taking yourself back to RPE 3 / 80% max HR. After the 3 minutes are completed slow the pace and recover back to RPE 2 / 70% max HR for 1 minute.

22:58
Dragonette – I Get Around
RPE 2 / 65%-75%
Remember its all gain, no pain, just some sweat. Time to recover, hydrate, and recharge. There are 4 minutes between here and there.

Cool It Down

26:03
The Warheads – Abandon Hope
RPE 2-1 / 65%-50%
It’s time to head back downhill and home. Time to recover yourself back down to RPE 2 / 65 max HR.
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.

Neurotron
“Mind Reflections” (mp3)
from “The Force, Vol 1 – EP”
(Night Drive Music)

Buy at Napster
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More On This Album

Axel Schuh and Andre Kroenert are the techno-rebels known as Neutron and start from the premise that the earth´s biosphere is fragile, and that the more powerful our new technologies become, the higher the risk of doing irreversible damage to the planet. Thus they demand that all new technologies be prescreened for possible adverse effects, that dangerous ones be redesigned or actually blocked-in short, that tomorrow´s technologies be subjected to tighter ecological constraints than those of the Second Wave.

These techno-rebels argue that either we control technology or it control us-and that “we” can no longer simply be the usual elite of scientists, engineers, politicians, and businessmen…..The techno-rebels contend that technology need not be big, costly, or complex in order to be “sophisticated”…..Thus the techno-rebels favour the design of a whole range of “appropriate technologies” intended to provide humane jobs, to avoid pollution, to spare the environment, and to produce for personal or local use rather than for national and global markets alone. The techno-rebellion has sparked thousands of experiments all over the world, with just such small-scale technologies, in fields ranging from fish farming and food processing to energy production, waste recycling, cheap construction, and simple transport.

Taken as a whole, this techno-rebel program provides the basis for humanizing the technological thrust. The techno-rebels are, whether they recognize it or not, agents of the Third Wave. They will not vanish but multiply in the years ahead. For they are as much a part of the advance to a new stage of civilization as our missions to Venus, our amazing computers, our biological discoveries, or our explorations of the oceanic depths…..But this is only a detail of a much vaster picture. For at the same time that we are transforming the techno-sphere we are also revolutionizing the info-sphere. Alvin Toffler – The Third Wave

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, iTunes or to your inbox by subscribing.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 59:36

Warm It Up
00:00 Light of Sumeria – In Loving Memory of Earth / Primate

Crank It Up
09:49 The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
12:34 Oleg Serkov – Islands
15:05 Kalliopi – Naked
18:14 Danny Handes – So Bad
21:08 Lab Partners – Strange
24:08 Proxymo – French Fries
27:51 Jay-J – If I Wanted You (Emil Lanne Main Mix) [feat. Michelle Shaprow] | Free Download
34:00 Kristine W – Be Alright (Boris Blind Faith Radio) | Free Download
37:32 Neurotron – Mind Reflections
43:40 Simfonika Island – Yes Yes Yes Supernova
46:47 Dennis – Winners | Free Download

Cool It Down
50:06 Coast – Running Out Of Time | Free Download
54:31 Babylon Saints – Day To Day

Cadence Revolution #179 (mp3)

Workout #179

Are you ready for a couple of nasty hills? There will be a chance to recover between them…..be sure you use that time wisely. Remember, those who do not challenge themselves never know what they are truly capable of. What are you capable of?

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 59:36

Run Time
Song
RPE
What To Do

Warm It Up
00:00 Light of Sumeria – In Loving Memory of Earth Primate (Medeley)
RPE 1-2 / 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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
09:49
The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
RPE 2 / 70%
The first climb is coming into view, but there is still 3 minutes of flat road left to go before you get to the base of the hill. Prepare yourself by moving your exertion to RPE 2 / 70% max . How’s your energy? Are you ready for some fun?

12:34
Oleg Serkov – Islands
RPE 3 /75%
Stepping onto the first 12 minute climb now, adjust the pace and slow it down a notch as you look for that RPE 3 / 75% max HR. Hold this for the next 2.5 minutes.

15:05
Kalliopi – Naked
RPE 3 /80%
Keep on climbing but now find the top end of RPE 3 / 80% max HR.

18:14
Danny Handes – So Bad
RPE 4 / 80%-85%
We’re halfway to the top of this hill, and now comes the big challenge as the intensity ramps up taking you into RPE 4 / 80 – 85% max HR.

21:08
Lab Partners – Strange
RPE 4 / 80%-85%
Keep on climbing. Keep on moving those legs. There are 3 minutes between you and a chance to recover. For now hold yourself at RPE 4 / 80 – 85% max HR.

24:08
Proxymo – French Fries
RPE 2 / 65%
Well done! You are now on a downhill that is almost 4 minutes long. Let yourself recover back to RPE 2 / 65% max HR. Take this time to recharge…ahead of you lies the second climb that is much bigger than the first!

27:51
Jay-J – If I Wanted You
RPE 2 / 65%-75%
If you thought 12 minutes of climbing was fun then you will love the next challenge! It’s 22 minutes of muscle burning, heart pounding, gasping for air, fun. But first you start with an easy 6 minute shallow climb that takes you through and to the top end of RPE 2 / 65% – 75% max HR.

34:00
Kristine W – Be Alright
RPE 3 / 75%
The climb gets a bit steeper here and shifts you into RPE 3 / 75% max HR. Work at this level for the next 3.5 minutes.

37:32
Neurotron – Mind Reflections
RPE 3 / 75%-80%
No you didn’t get stuck in glue, but it does feel like it, doesn’t it? This climb is getting steeper and for the next 6 minutes you will work your way through and to the top of RPE 3 / 75% – 80% of max HR.

43:40
Simfonika Island – Yez Yes Supernova
RPE 4 / 80%-85%
Now it’s time to work to the top end of RPE 4 / 80% / 85% max HR. You’ve got 3 minutes to do that! Keep that pace. Slow, steady, and strong.

46:47
Dennis – Winners
RPE 5 / 85%
There are just 3.5 minutes left. The top is in sight. Pick up the pace just a bit and work at the bottom end of RPE 5 / 85% max HR.

Cool It Down
50:06
Coast – Running Out Of Time
RPE 2 / 65%
It’s time to head back downhill and home. Time to recover yourself back down to RPE 2 / 65 max HR.

54:31
Babylon Saints – Day To Day
REP 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.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

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 34:44

Run Time
Song
RPE
What To Do

Warm It Up
00:00 Light of Sumeria – In Loving Memory of Earth / Primate

Crank It Up
03:50 The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
06:35 Oleg Serkov – Islands
09:08 Kristine W – Be Alright (Boris Blind Faith Radio) | Free Download
12:47 Neurotron – Mind Reflections
18:50 Simfonika Island – Yes Yes Yes Supernova
21:55 Dennis – Winners | Free Download

Cool It Down
26:14 Coast – Running Out Of Time | Free Download
29:38 Babylon Saints – Day To Day

Cadence Revolution #179 (mp3)

30 Min Workout #179

Are you ready for a nasty hill? Remember, those who do not challenge themselves never know what they are truly capable of. What are you capable of?

RPE

1 – Easy / 50 – 65%

2 – Comfy / HR Range: 65 – 75%

3 – Challenging / HR Range: 75 – 80%

4 – Hard / HR Range: 80 – 85%

5 – Can’t continue / HR Range: 85% – 92%

Run Time 34:44

Run Time
Song
RPE
What To Do

Warm It Up
00:00 Light of Sumeria – Primate
RPE 1-2 / 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 before stepping up the intensity a bit. Take yourself to the low end of RPE 2 / 65% max HR.

Crank It Up
03:50
The Statler Project – No One’s Gonna Make Me Tuck My Shirt In
RPE 2 / 70%
The climb is in view. How’s your energy? Are you ready for some fun? Start moving your exertion to RPE 3 / 70% max HR Hold this for the next 3 minutes.

6:35
Oleg Serkov – Islands
RPE 3 / 70-75%
The climb gets a bit steeper here and shifts you into RPE 3 / 70%-75% max HR. Work at this level for the next 3.5 minutes.

09:08
Kristine W – Be Alright
RPE 3 / 75%
Keep on climbing but now find the top end of RPE 3 / 75% max HR.

12:47
Neurotron – Mind Reflections
RPE 3 / 75%-80%
No you didn’t get stuck in glue, but it does feel like it, doesn’t it? This climb is getting steeper and for the next 6 minutes you will work your way through and to the top of RPE 3 / 75% – 80% of max HR.

18:50
Simfonika Island – Yez Yes Supernova
RPE 4 / 80%-85%
Now it’s time to work to the top end of RPE 4 / 80% – 85% max HR. You’ve got 3 minutes to do that! Keep that pace. Slow, steady, and strong.

21:55
Dennis – Winners
RPE 5 / 85%
There are just 3.5 minutes left. The top is in sight. Pick up the pace just a bit and work at the bottom end of RPE 5 / 85% max HR.

Cool It Down
26:14
Coast – Running Out Of Time
RPE 2 / 65%
It’s time to head back downhill and home. Time to recover yourself back down to RPE 2 / 65 max HR.

29:38
Babylon Saints – Day To Day
REP 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.

Holmes Ives and Lane McCray
“Boom (Stan Kolev’s Filtered Funk Remix)” (mp3)
from “Boom – Single”
(OVA Records)

Buy at Napster
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More On This Album

Holmes Ives has emerged as one of D.C.’s premiere electronic music producers exploring such genres as progressive house, drum’n'bass to experimental downtempo excursions under the monikers ‘ Memnon, Oko Tek, HDI, OVA and Perceptual Outer Dimensions. Ives’ production credits include Seroya’s Mystic Maah album which is a lush sensual journey, a must listen. Ives has produced three video’s and countless commercial tv adds. In 2000 Ives was commissioned to compose music for the San Francisco School of Circus Arts. Titled “Tetrasomia” Ives performed the music live to sell out crowds in over 19 performances.

On his latest release ‘Boom’ Ives collaborates with Lane McCray (one half of the famed singing duo LaBouche) which is already charting high on Britains Club Breakers Chart, ‘Boom’ is showing signs of success as it promos around the globe. Featuring the vocals of Lane McCray who is a million record selling artist with a legacy of hits as the male vocalist of the duo LaBouche. Lane delivers an infectious hook and a soulful performance.

Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, iTunes or to your inbox by subscribing.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Run Time 1:01:11

Warm It Up
00:00 Tosca – Züri (Lindstrom & Prins Thomas Nordic Flavour Mix)
04:37 Dubtra – Primary Circuit Dub

Crank It Up
09:25 Show Me The Skyline – May
12:40 Second Dan – Forget To Remember
17:02 Telepathic Butterflies – Cheerleader
19:45 Gum – Asleep At The Wheel
23:22 Kilo Bit – No More Time (Stranamente LJ Vocal Mix) | Free Download
26:02 School of Seven Bells – Half Asleep
31:10 Ruby Jean and the Thoughtful Bees – Cold Hearted | Free Download
32:42 Holmes Ives and Lane McCray - Boom (Holmes Ives Club Mix)
39:30 Black Hustle and Bobby D – Free (Espanika Mix) | Free Download
45:14 Rubikon – Adore (Audio Junkies Radio Mix) | Free Download
47:50 Every Move A Picture – Signs of Life (Timmy the Terror Remix) | Free Download

Cool It Down
52:20 Beach House – Norway
55:50 Urban Myth Club – Breathe

Cadence Revolution #178 (mp3)

Workout #178

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.