165-185 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

🗓️ 26 January 2017

⏱️ 32 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. @ 165 BPM 1 min. @ 185 BPM 5 min. @ 165 BPM 1.5 min. @ 185 BPM 5 min. @ 165 BPM 2 min. @ 185 BPM 5 min. @ 150 BPM (cooldown) Keep Podrunner going with a contribution or purchase at https://www.podrunner.com/donate.html. PLAYLIST 01. Leo Delgado - Break Point 02. Leo Delgado - The Getaway 03. Manuel Hierro - Tremendo 04. Stex - Sensation (Butterfly Tribal Mix) 05. Andres Power, Outcode - Hamburger 06. Yura G DM - Winter Story == 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	I'm Steve Boyette and you're listening to the third mix and podrunners driving spike series of Sprint interval mixes.
0:12.2	designed to improve your endurance, your cardio, and your speed.
0:16.0	After a five minute warm-up at 150 beats per minute, you'll do five minutes at a run pace of 165 BPM,
0:24.5	followed by a one minute sprint at a competitive pace of 185 BPM.
0:30.0	You'll repeat that two more times,
0:32.0	except that the sprint speed will get 30 seconds longer each time
0:36.7	After that third sprint you'll have a five minute cool down and your half hour of all-around conditioning is done.
0:44.8	An upward chime lets you know you're about to go faster
0:47.7	and a downward chime lets you know you're going to slow down.
0:50.8	The long downward chime means you're about to start your cool down.
0:55.0	A printable BPM chart as well as mixed links and more is on the podrunner website.
1:01.0	Look for driving spikes on the programs page at podrunner.com.
1:05.0	Make a contribution while you're there and you'll be helping to keep these mixes online
1:11.0	as well as enabling podrunner to bring you more innovative training tools like this one.
1:16.0	This half hour is going to go by fast, and you're going to go pretty fast too.
1:20.0	It's driving spikes at 165 and 185 BPM on Podrunner.
1:26.0	Enjoy your workout. Have fun and keep going. the the the the Oh, the the the the the the the the the Oh, Oh, the the Oh, the the Oh, the the the the the The the the the Oh, the the Oh, you are. I'm not. So, I'm going to be. Oh, uh, I'm a... Ahh!
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14:53.0	when you're a trip.
14:55.0	When it was a great
14:56.0	when it was a great We need one of them crash. Do you want to get it.
15:25.0	To mention. Oh, Oh, So, Oh, Oh, Oh, I'm not. I'm going to be. Oh, I'm not. The Oh, Oh, Oh, Oh, the The Oh, the Oh, the the Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh,
	...

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