Hey everybody Steve Boyette here. I like to run at about 165 beats per minute.

Podrunners got three mixes at 165 which is great but after a couple of months I

definitely want some new mixes at that speed and that's for the podrunner shift

app for iPhone and iPod touch comes. I use it to download any available

fixed-paced podrunner mix and play it at my preferred speed so instead of three

mixes I've got a hundred and thirty that I can play at any speed I want to go and the speed change is

instantaneous I just pick my mix pick my speed and go and yeah I use the intro skip button too.

Potrunner shift for iPhone and iPod touch is a dollar ninety nine at the iTunes

App Store. store. and its 300th mix with Dragonback, a three-part miniseries for speed and endurance training.

Dragonback combines steadily increasing ramp segments with interval training

to maximize your workout while being a little less hard on your body.

You'll run four 10 minute segments.

Each segment ramps up by 10 beats per minute,

but each segment begins 5bPM slower than the previous segment.

So you're going to get 10 minutes from 150 to 160bPM, then 10 minutes from 155 to 165 10 from 160 to 170 and finally 10 minutes from 165

165 to 175 BPM This gives you the brakes of interval training without the sudden speed bursts

when the brake is over and you're accelerating the whole time. You can see how the whole thing works by looking at the BPM chart at podrunner.com.

You'll also notice that it looks like the spikes on a dragon's back.

I do try not to be too random when I name these things.

Anyway, this is a great tool to... try not to be too random when I name these things.

Anyway, this is a great tool to help you achieve maximum results,

increasing speed and stamina,

...