130-160 BPM - Begintervals 1

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

🗓️ 16 August 2012

⏱️ 26 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks. Keep Podrunner going with a contribution or purchase at https://www.podrunner.com/donate.html. BPM CHART 5 minutes @ 125 BPM 1 minute @ 160 BPM 4 minutes @ 130 BPM 1 minute @ 160 BPM 4 minutes @ 130 BPM 1 minute @ 160 BPM 4 minutes @ 130 BPM 4 minutes @ 115 BPM PLAYLIST 01. Giovanni Damico - Bernauer 02. SP - Storm 03. Lenny Barnes - Broken Glass (Instrumental Mix) 04. Lex Loofah - Super Cali 05. Robien M - Autumn Rain 06. Soulboy - The Connection == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material c2012 by Podrunner LLC. For personal use only. All rights reserved. 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	What if you could listen to any Podrunner Mix at the speed you wanted to go?
0:09.0	Well, that's what Podrunner Beach Shift is all about.
0:12.0	The new Podrunner app lets you download, search,
0:15.8	sort, and play any mix in Podrunner's huge online catalog. Upgrade to Podrunner Beach Shift
0:22.4	and play any mix at any speed, even change speeds, on the fly.
0:27.0	You can also skip the intros at the touch of a button, so you can go straight to the mix.
0:32.0	Podrunner Shift, available for iPhone and I touch.
0:36.0	Pick your mix, pick your speed, and go. Welcome to Podrunner and a new interval series for beginning runners called Big Intervals.
0:50.0	This three-part series is intended to ease your body into working out with minimal stress and maximum enjoyment
0:57.4	After a five-minute warm-up you'll run at a moderate 160 beats per minute for one minute and then recover at a power walk pace of
1:06.0	130 BPM for four minutes. This one minute burst and four minute recovery will repeat three more times. Then a 4 minute
1:15.4	cool down and you are on your way. You'll hear an upward chime
1:20.8	when you're about to go faster and a downward chime
1:27.0	when you're about to go faster
1:29.0	when you're about to go slower.
1:32.0	The long downward chime
1:37.8	means that you're about to start your cool down. Don't forget to stretch before and after your run and feel free to hit that
1:45.5	pause button anytime you think you want to break. Try using each big intervals
1:50.6	mix three times over the course of a week before moving on to the next one.
1:55.2	After that, check out one of Podrunner's other low BPM interval mixes, or give our first
2:00.8	date of 5K series a try.
2:03.8	Podrunner offers workout mixes for runners at all levels,
	...

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