120-180 BPM - Full Spectrum (Staircase Mix)

PODRUNNER: Workout Music

Steve Boyett

Fitness, Jogging, Workoutmusic, Powerwalking, Spinning, Health & Fitness, Running, Elliptical, Aerobics, Biathlon, Triathlon, Marathon, Exercisemusic, Runningmusic, Walking

4.8 • 1.3K Ratings

🗓️ 27 July 2018

⏱️ 63 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Bump up by 5 BPM every 5 minutes, from a power walk to a competitive run in one hour. Donations, merchandise, newsletter: https://www.podrunner.com PLAYLIST 01. L_DG - Sunset Gaze 02. J Lauda - Resonance (VIC-20 Remix) 03. Beau3tiful - Ly O Lay 04. Laera & EnzinoSting - African Sunrise 05. Solomun - Medea (Ataman Live Remix) 06. George Perry - Eska (Amber Recordings) 07. Spartaque - Floppy Headache (Ataman Live Remix - Unreleased) 08. Ali Payami - First Choice (The Watt Mix) 09. Beaverhausen - How Low Can You Go 10. Beyond Within - Flying Colours* 11. Psycobold - Sunlight Fractal* 12. NCT x T & Sugah - Along the Road [NCS Release]* *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

Transcript

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0:00.0	Welcome to Podrunner. I'm Steve Boyette and this week you've got a staircase mix that bumps up by five beats per minute every 5 minutes from a 120
0:15.6	BPM power walk to a 180 BPM competitive run in one hour. It's called
0:22.1	full spectrum and it's a great conditioning tool for speed,
0:26.0	endurance and distance. It's also a great tool for segment training where you go as
0:30.9	far into the mix as you can, write down where you stopped and set the next
0:35.3	BPM as your next goal.
0:38.6	Full spectrum is just one of the many training tools available from Podrunner.
0:42.7	Take a look at the varied speed and programs pages at podrunner.com
0:47.2	for Tabata, high intensity interval training,
0:50.2	progressive intervals, sprints, ramp, staircase mixes, multi-week programs for 5K, 8K, 10K, and more.
0:59.7	From absolute beginner to season competitor. We've covered a lot of ground since 2006.
1:05.0	Podrunners always had a special relationship with its listeners.
1:10.0	Not only are mixes free, they're ad free, free of interruption and free from collecting any
1:16.2	information on the people who use it.
1:18.9	That's been made possible by listener contributions.
1:22.3	Your one-time donation, small monthly contribution, or purchase
1:26.4	of a high-quality wicking shirt or t-shirt is entirely what keeps these beats going. You can keep the world running at podrunner.com.
1:37.4	So there's something really cool about starting off at a nice walking pace and ending up at
1:41.7	a competitive run so gradually that you aren't quite aware of the
1:45.4	transition. I mean fun workouts, what a concept. So let's run the full spectrum with some
1:51.9	musical help from Podrunner.
1:53.6	Have a fantastic workout. Have fun and keep going. You're going to be. the So, Oh, Oh, it's a little bit. Oh, it's little.
	...

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