160-180 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

🗓️ 4 March 2011

⏱️ 33 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

A moderate 160-BPM pace with spikes of 180-BPM sprints that increase a little bit each time. Great for cardio, endurance, and increasing speed. BPM CHART 150 BPM @ 5 min. (warmup) 160 BPM @ 5 min. 180 BPM @ 1 min. 160 BPM @ 5 min. 180 BPM @ 1.5 min. 160 BPM @ 5 min. 180 BPM @ 2 min. 150 BPM @ 5 min. (cooldown) Keep Podrunner going with a contribution or purchase at https://www.podrunner.com/donate.html. PLAYLIST 01. Kopel - Ecological (Juan Lectro Remix) 02. Rai - You Never Show (Retroid Remix) 03. Projecto Joao Gaiola - Samba Carnival (Instrumental Mix) 04. Jacob Todd, Jordan Nafie - Cyclosomef_ckingthin (Micah Mix) 05. Paul Kwitek, Roxanne Morganstern - Black Ocean (Saul B Remix) 06. DownKill - Minor Theory (Dynamic Illusion Remix) == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material c2011 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 and a 30 minute interval mix called driving spikes.
0:09.0	This mix is meant for mid-level runners who want a good structured way to build speed and
0:13.9	endurance. After a five-minute warm-up you'll have three five-minute runs at a
0:18.8	moderate 160 B. M. Each of those is followed by a short 180 BPM spike and each
0:27.4	spike is a little longer than the one before it. One minute, then 90 seconds,
0:32.1	then two minutes.
0:34.0	After that, you've got a 5 minute cool down and you're home free.
0:38.0	This is a great cardio workout, so please don't push yourself too hard if you aren't used to this kind of thing.
0:45.0	And as with any workout, when your body starts telling you to back off, listen to it.
0:50.0	That's why God made the pause button.
0:53.0	All Podrunner interval mixes use an ascending chime.
0:57.0	To let you know that you're about to go faster and a descending chime
1:04.7	To let you know that you're about to go slower.
1:10.6	The long descending chime near the end
1:13.2	means that you're entering the five minute cool down.
1:20.2	The BPM chart is available on the lyrics tag of this MP3 file.
1:25.0	On an iPod nano you just press the center button until it shows up.
1:29.0	It's also on podrunner.com and of course it goes out on the runtime newsletter to subscribers.
1:35.0	You can subscribe too at podrunner.com.
1:38.8	Podrunner's entire mission in life is to keep you going. You can help keep us going by making a
1:44.9	donation at podrunner.com. Make a one-time or low monthly contribution or buy a
1:50.9	podrunner wicking shirt t-shirt or women's fitted shirt and you'll or All right, we've got a five minute warm-up coming up and then get ready to start driving spikes for a great conditioning workout set to music that was genetically engineered to keep you going.
	...

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