60 Min Coaching Track 262
Today’s journey will take you on an interval roller coaster.
The most important thing about doing interval work is the recovery. “Recovery” means taking your heart rate back to 65% or a 2 on the RPE….nothing more, nothing less.
Ahead of you are 6 working sections. Each one of the working sections increases in length. Some will be on a flat road, some will be on a hill.
Read More30 Min Workout #187
30 Min Workout #187 (pdf)
Sometimes our perception of a situation is anything but real. Such is the case with this seemingly flat road that makes up today’s journey,
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 31:09
Run Time
Song
RPE / HR
What To Do
Warm It Up
00:00
Karmacoda – Make Like Mine
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
03:26
Abbotfinney – Show Me Something Better
RPE 3 / 75%
At first glance it looks like a flat road….but alas, your body is feeling something different. Slow your pace and adjust your exertion to RPE 3 / 75% Max HR as you move up this first dose of reality for the next 3.5 minutes.
06:55
Peter London Band – Run Away
RPE 3 / 75%
Now this is definitely a flat road. No need to struggle here so open up the throttle, and lift the pace and hold onto that RPE 3 / 75% Max HR feeling for 3 more minutes.
09:41
Show Me The Skyline – I Cant Explain It
RPE 3 / 80%
The road still looks flat. So far, it still feels flat. That is energizing. Pick up the pace and take your exertion to the top end of RPE 3 / 80% Max HR for 2.5 minutes.
12:28
Imagine Dragons – All Eyes
RPE 3 / 75%
Your eyes are seeing flat again…but your legs can feel the incline beneath you. Time to tackle another 2.5 minutes of climbing so put yourself back into RPE 3 / 75% Max HR by adjusting your pace down.
15:15
Adam Tyler – Friction
RPE 3 / 75%
RPE 4 / 80%-85%
It’s still not flat….and you can feel it. But you are feeling good, and decide it’s time to thrown in a bit of speed work. Over the next 5.5 minutes pick up your pace 2-3 times and take your exertion into RPE 4 / 80%-85% Max HR. Between the bursts of speed recover back to RPE 3 / 75% Max HR. Have fun with this exercise.
21:30
Dragonette – Our Summer
RPE 3 / 75%
Well done, the toughest work is behind you. Just over 4 minutes to go. Find a pace that works for you and hold your exertion at RPE 3 / 75% Max HR.
Cool It Down
25:51
Big Blue Ball – Whole Thing
RPE 2-1 / 65%-50%
You are done! Another bunch of ripples conquered. Start to cool things down to RPE 2 / 65% max HR before stretching those tired muscle.
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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