120-180 BPM - Up to Speed (Ramp 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

🗓️ 23 March 2018

⏱️ 69 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

The ultimate Ramp mix: From a moderate power walk of 120 BPM to a competitive running pace of 180 BPM in exactly one hour, increasing by one BPM per minute for 60 minutes. A great benchmark mix to chart your progress! Donations, merchandise, newsletter: https://www.podrunner.com PLAYLIST 01. Jeremy Kadinger - My Name Is House (Acapella) 02. DJ Rico - Deep Fondation (Melchyor A Remix) 03. Le Brion & Nestor Arriaga - Get Down 04. Black Zone - Dancin' 05. No One Name - Ale (Robert R. Hardy Remix) 06. Ypsilon 5 - Hologram Infection* 07. Stex - Funkadeliko (Flower Power Mix)* 08. Kay-D - Definite Emotions (Snorkle Remix) 09. Wootz - Designers of the Universe* 10. Audio Dropout, Borka FM - Mind Games (DNCH Remix) 11. Roxie Webb - Composite 12. U-Wood - I Really Need U 13. Seth Vogt - On Your Own (Dakoowan Remix) 14. Adala - Yellow Desert *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 an hour that steadily ramps up from a power walking pace of 120 beats per minute to a competitive
0:16.2	running speed of 180.
0:19.0	Yep, it's one of Podrunner's ramp mixes and it's called Up to Speed. Even if a competitive pace
0:25.8	isn't one of your training goals this is a great benchmarking tool for
0:30.0	increasing endurance, speed, and distance.
0:33.2	Don't feel like you have to go the whole hour.
0:35.5	Just try to go farther next time.
0:37.9	Since your speed raises by 1BPM per minute,
0:41.0	you can just add the time you stop to your 120 BPM starting speed and
0:45.6	you'll know exactly how fast you were going. If you got 30 minutes into the mix
0:50.4	congratulations you were going 150 B. PM. Make it to 40 minutes next time and you were
0:56.6	going 160 B.m. There are a ton of tools like this on the Fixed Tempo and programs pages at podrunner.com.
1:05.0	And if they've helped you train, support them with a donation or purchase,
1:09.0	like George Greenspun did, and Kate Barret author author Louis DeCicho Pauline Johnson
1:15.9	Kelly Manse Sharon Emmery Kuzohi de Corroda Monica Galiano Joserin Gichuke, Hans Smith, Catherine Caldwell, Life Principles, David Marsh,
1:28.3	Denise Kunish, Michael Madriga, Louis Mantoya, and Mary Bryan, and Catherine Caldwell.
1:35.0	I also want to send a very special thank you to longtime supporter Naomi Morita for her many generous
1:42.0	contributions. We're all keeping each other going.
1:45.0	And let's prove it by getting you up to speed with a wide range of music for a big but
1:51.0	steady change of pace on Podrunner. Let me know how this one works for you and please
1:56.2	let others know if it does too. Have fun and keep going. Music and I will make you move. Feel the rhythm.
2:25.0	Beathie.
	...

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