160-165-170 BPM - Staircase of the Gods

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

🗓️ 14 October 2010

⏱️ 40 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

A "progressive intervals" conditioning mix to improve stamina and speed. BPM CHART 3 minutes @ 150 BPM 8 minutes @ 160 BPM 3 minutes @ 150 BPM 8 minutes @ 165 BPM 3 minutes @ 150 BPM 8 minutes @ 170 BPM 3 minutes @ 150 BPM Keep Podrunner going with a contribution or purchase at https://www.podrunner.com/donate.html. PLAYLIST 01. DJ Misjah - Like It Hot (Uto Karem Remix) 02. Bumble, Romz - N'roll 03. Diovanni - La Fiesta Latinos 04. Deep Horizons - Start Point 05. DJ Misjah - So High (Trevor Rockcliffe Remix) 06. Emil Lanne - Beat Street (Ross Couch Remix) == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material c2010 by Podrunner LLC. For personal use only. All rights reserved. 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	Welcome to Podrunner.
0:05.0	This week we've got an interval mix called Staircase of the Gods.
0:11.3	It's called that because it progresses in measured steps to help you work on speed and conditioning.
0:17.0	Interval training is one of the best ways to improve your stamina,
0:21.0	and interval mixes like these are a great way to work on building speed.
0:26.3	If you're a runner who tends to run in the 160 to 165 BPM range, staircase of the
0:32.2	gods will help you pick up the pace without burning
0:34.8	yourself out.
0:36.6	The mix starts with a three minute warm-up at 150 BPM.
0:41.2	At the sound of the ascending chime like this,
0:44.0	you'll go 8 minutes at 160 B.
0:47.0	Then at the descending chime, you'll slow to 150 BPM again for three minutes.
1:01.2	Then 8 minutes at one
1:03.0	one sixty five three at one fifty eight at one seventy and a three minute
1:08.6	cool down at one fifty that b p.p m chart is available on Podrunner.com and on the info page that downloads with every
1:17.5	mix on iTunes.
1:19.7	Podrunner will be bringing out more interval training mixes to help you with your conditioning,
1:24.9	distance and speed.
1:27.0	You can help keep that possible by making a donation at podrunner.com. You can sign up for a one-time or small monthly donation or buy a
1:37.3	wicking technical shirt, a t-shirt or a women's fitted tea. All of it for a lot less than you'd pay for workout music,
1:46.0	and every penny of it is used to keep everybody going,
1:50.0	so you'll be doing a good thing for yourself and for a lot of other people as well.
	...

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