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 where the podrunner shift

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

paste 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. Welcome to Podrunner and the second mix in the three-part Dragonback series. Dragonback combines steadily increasing ramp segments

with interval training to help you increase speed and endurance while being easier on your body

than normal interval training usually is.

Dragonback 2 follows the same pattern of Dragonback 1,

but everything here is 5 beats per minute faster.

So you'll run 4 10 minute segments with each one starting 5 BPM faster than the one before

segment 1 goes from 155 to 165 BPM

segment 2 from 160 to 170.

3 takes you from 165 to 175 and 4 tops out from 170 to 180 beats per minute and that one by the way is nuts. I'll chime

in to let you know when you're about to start a new segment. You'll end with a five

minute cool down and then I hope you'll be on the other side of a fantastic workout.

There's a BPM chart on the mixlink at podrunner.com that'll give you a clear idea of the pattern.

There's also a donate button at podrunner.com

that'll give you a clear idea how podrunner depends on listeners

to help keep these training tools available.

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