165-170-175 BPM - Chutes and Ladders

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

🗓️ 28 October 2010

⏱️ 40 minutes

🔗️ Recording | iTunes | RSS

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Summary

Bump up your speed up and build your stamina with this "progressive intervals" conditioning mix. BPM CHART 3 minutes @ 150 BPM 8 minutes @ 165 BPM 3 minutes @ 150 BPM 8 minutes @ 170 BPM 3 minutes @ 150 BPM 8 minutes @ 175 BPM 3 minutes @ 150 BPM Keep Podrunner going with a contribution or purchase at https://www.podrunner.com/donate.html. PLAYLIST 01. Habersham - Into The M 02. Human Adams - Robotto 03. Jevne, Fourfeet - Take My Time (Rhodes Dub) 04. Impact Mechanics - Move (Aaron Chase Remix) 05. DJ Veztax - Ne Me Fukat 06. Edu Yattah - Love Tear 07. Ivan Devero - La Danza De Gargamel 08. Emil Lanne - Rhythmic Foundation (Edmund 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 present another interval mix called Shoots and Ladders.
0:11.7	This is the second in the speed bump series of three mixes designed to help you work
0:16.3	your way up to a competitive 180 BPM pace, but it also works great as a stand conditioning mix to improve your stamina and speed.
0:26.0	The first speed bump mix, staircase of the gods, work you in eight minute sections at 160, 165, and 170 BPM with 3 minute breaks at 150 BPM in between.
0:41.0	Chutes and ladders repeats that pattern but bumps it up by 5bp.m.
0:45.8	8 minute sections at 165, 170, and 175 bp.
0:51.6	Again with 3 minute breaks at 150 B.
0:54.4	M in between
0:55.8	You'll start with three minutes of warm up at 150 B. PM
1:00.0	When you hear the ascending chime, you'll go 8 minutes at 165 BPM.
1:09.0	At the descending chime, you'll slow to 150 again for three minutes.
1:18.2	Then eight minutes at 170, three at 150, 8 at 175, and a 3 minute cool down at 150 BPM.
1:29.0	That BPM chart is available on the Podrunner.com website and on the info page that downloads with every
1:35.5	mix from iTunes. It's also on the free runtime newsletter which you can subscribe to
1:41.7	at podrunner.com.
1:44.0	Next time out we'll be kicking it up another 5 BPM
1:48.0	so that you'll be running at 180 for 8 minutes by the end.
1:52.0	I'll follow that up with an hour-long mix at 180 BPM and
1:56.9	that will complete the Speed Bump series. However much you want to increase your pace, the speed bump series should prove to be a helpful tool.
2:05.6	Try using each mix at least three times before going on to the next one,
2:10.1	and rest when you think that you should.
	...

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