155-175 BPM - Driving Spikes

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

🗓️ 12 January 2017

⏱️ 33 minutes

🔗️ Recording | iTunes | RSS

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Summary

This 30-minute interval workout series is fantastic for improving cardio, endurance, and speed. There are 3 sets of 5-minute runs followed by a short sprints. The sprints get 30 seconds longer as you go. BPM CHART: 5 min. @ 150 BPM (warmup) 5 min. @ 155 BPM 1 min. @ 175 BPM 5 min. @ 155 BPM 1.5 min. @ 175 BPM 5 min. @ 155 BPM 2 min. @ 175 BPM 5 min. @ 150 BPM (cooldown) Keep Podrunner going with a contribution or purchase at https://www.podrunner.com/donate.html. PLAYLIST 01. Andrush - Permanent Wave (Part 1) 02. Cyber Nautic - Polyelektro (Magnetic Mix) 03. Veasna - Pulsar* 04. The 1134 - Blitzen* 05. Manuel Trujillo - Funky Groove (Stek Remix) 06. Andrush - Permanent Wave (Part 2) == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material c2006, 2017 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	Podrunner kicks off 2017 with a sequel to its most popular mix.
0:10.0	Hey everybody I'm Steve Boyette and we're starting off the new year with a sprint interval mix from 155 to 175 beats per minute called driving spikes.
0:21.0	The idea is pretty simple, but the workout is hugely effective.
0:26.0	After a five minute warm-up, you'll do five minutes at a moderate pace of 155 BPM,
0:32.0	then push for one minute at 175 BPM. This will repeat two more times
0:37.7	except that the sprint speed will get 30 seconds longer each time.
0:42.9	After the third sprint, you'll have a five minute
0:45.0	cool down and then you are out of here.
0:48.5	You'll have finished 30 minutes of interval training
0:50.8	designed to improve your cardio, your endurance, and of course your speed.
0:56.0	Use it three times in a week and you'll have a foundation for bumping up to the same driving spikes
1:01.1	workout, but five beats per minute faster. And following that
1:05.0	one will be a program that bumps 5 more BPM from 165 to a competitor's pace of
1:11.0	185 beats per minute. It'll have its own page in the
1:15.6	multi-week program section of podrunner.com complete with playlists and a
1:20.6	printable BPM chart for all three mixes.
1:23.0	This is a fantastic training tool to help you achieve your fitness goals in the new year.
1:29.0	Podrunner is sustained not by advertisements or product plugs, but by your donations.
1:36.0	If everyone who worked out with a mix donated as much as the price of a sport drink,
1:40.8	Podrunner would have a year's operating expenses in a week.
1:45.0	If Podrunner is useful to you, and you're listening, so I gotta assume it is,
1:49.0	please take a minute to keep it online and available to help you train.
	...

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