Driving Spikes

DRIVING SPIKES

These 30-minute Sprint Interval workouts are fantastic for improving cardio, endurance, and speed. After a warmup, you'll run 5 minutes and then sprint one minute. You'll repeat that two more times, with each sprint increasing by 30 seconds. Podrunner's most popular series!

General Info

Recommended: Intro to Intervals acquaints you with the Interval programs and helps ensure an effective workout.
Use each mix three times during its week. A day between workouts is recommended.
Each mix includes a warmup and cooldown.
A chime indicates a tempo change: Ascending for faster, descending for slower.
Always hydrate adequately, and stretch thoroughly before and after your session.
A printable series outline is here. (pdf)

THE WORKOUTS

150-170 BPM - Driving Spikes

Five-minute runs at a 150-BPM pace, followed by short "spikes" of 170-BPM sprints that increase by 30 seconds as you go.

BPM CHART
5 minutes @ 150 BPM (warmup)
1 minute @ 170 BPM
5 minutes @ 150 BPM
1.5 minutes @ 170 BPM
5 minutes @ 150 BPM
2 minutes @ 170 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. No One Name - Ale (Robert R. Hardy Remix)
02. Microtech - Locked*
03. Andrush - Permanent Wave (Neiman Remix)
04. Stex - It's All Right (Funkadelic Mix)
05. Kay-D - Definite Emotions (Erich Von KollarEast Cafe Remix)
*Free download! Licensed under CC BY-NC 4.0

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155-175 BPM - Driving Spikes

Five-minute runs at a 150-BPM pace, followed by short "spikes" of 175-BPM sprints that increase by 30 seconds as you go.

BPM CHART
5 min. @ 150 BPM (warmup)
5 min. @ 155 BPM
1 min. @ 175 BPM
5 min. @ 155 BPM
1.5 min. @ 175 BPM
5 min. @ 155 BPM
2 min. @ 175 BPM
5 min. @ 150 BPM (cooldown)

PLAYLIST:
01. Andrush - Permanent Wave (Part 1)
02. Cyber Nautic - Polyelektro (Magnetic Mix)
03. Veasna - Pulsar*
04. The 1134 - Blitzen*
05. Manuel Trujillo - Funky Groove (Stek Remix)
06. Andrush - Permanent Wave (Part 2)

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160-180 BPM - Driving Spikes

Five-minute runs at a moderate 160-BPM pace, followed by short "spikes" of 180-BPM sprints. Each spike is 30 seconds longer than the last.

BPM CHART:
5 minutes @ 150 BPM (warmup)
5 minutes @ 160 BPM
1 minute @ 180 BPM
5 minutes @ 160 BPM
1.5 minutes @ 180 BPM
5 minutes @ 160 BPM
2 minutes @ 180 BPM
5 minutes @ 150 BPM (cooldown)

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)

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165-185 BPM - Driving Spikes

Five-minute runs at 165 BPM, followed by short "spikes" of 185-BPM sprints. Each spike is 30 seconds longer than the last

BPM CHART
5 minutes @ 150 BPM (warmup)
5 minutes @ 165 BPM
1 minute @ 185 BPM
5 minutes @ 165 BPM
1.5 minutes @ 185 BPM
5 minutes @ 165 BPM
2 minutes @ 185 BPM
5 minutes @ 150 BPM (cooldown)

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

*Free download!

== Please support these artists ==