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 CHART150 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)

Newsletter, merchandise, donations: https://www.podrunner.com

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 c 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 strictly prohibited.