Steve Boyette here letting you know about Podrunner Shift, the Podrunner

app for iPhone and iPod touch. The free version lets you download, search, sort, and play any available

podrunner mix. The paid version adds Beat Shift so you can play any podrunner mix at any speed. It also lets you skip these introductions at the

touch of a button. Podrunner Shift for iPhone and iPod Touch is available at the iTunes

App Store.

Pick your Mix, pick your speed, and go.

Welcome to Podrunner and the second mix in the Star Burst series of interval mixes

combining Sprint training with a super set template.

Starburst number two features one minute sprints at 160 beats per minute.

After a three minute warm-up, you'll run a set of five one-minute bursts at 160 v p.m.

each burst is followed by a 15 second rest. There are four sets in all and each set is followed by a one minute rest.

The last set is followed by a three minute cool down.

Music cues will let you know when to speed up and slow down

and vocal cues will help you track where

you are in the workout. It's all a lot simpler than it sounds and there's a

printable workout sheet for each starburst mix at podrunner.com that will make it all very clear.

Select intervals and then select starburst.

These mixes exist because podrunner pays for music, licensing, bandwidth, site maintenance, and more.

No corporate sponsors, no commercial interruptions.

If you've enjoyed working out with Podrunner, please consider contributing at podrunner.com.

And thanks for your support.

Now here comes a terrific conditioning workout featuring 160 BPM sprints.

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