Skyline - Podrunner

Go to content

Main menu:

SKYLINE
This 4-part Progressive Intervals Staircase series jumps up by 5 Beats Per Minute for three 6-minute segments, then back down by 5 BPM for three more segments, with a 3-minute jog between each segment. This gives a 2:1 speed-to-rest ratio many coaches recommend for Interval training — great for speed, endurance, and cardio!
General Info
  • Recommended: Intro to Intervals acquaints you with the series and ensures an effective workout.
  • Use each mix three times during its week.
  • 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
SKYLINE - Week 1

155 - 160 - 165 BPM [52:52]


     


BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 155 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Chokko - Spring Rain
02. Crazy Sonic - Hold Me
03. Mistol Team - Princesa Salavina
04. Cuervo, Dezibelio - Overdrive (MDK Remix)
05. Max Stealthy - Night Fever

== Please support these artists ==

SKYLINE - Week 2

160 - 165 - 170 BPM [54:24]


     


BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Erven Miller - Spring Breeze (Taranhawk & Wally Remix)
02. Psicodelix, Ezquisofrenik, Loggik, Daniel Clavijo - Indrumalia
03. Dnk - Prowler Bob (Master Mix)
04. F-Word - The Crunch (Macho Remix)
05. Diistortiion - Cyber Warfare (DJ Hook Remix)

== Please support these artists ==

SKYLINE - Week 3

165 - 170 - 175 BPM [54:02]


     


BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 175 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Nyllon - Kilombo (D.O.R. Remix)
02. Robien M - Aquamarine
03. Diskoschmitt - DeepesGut
04. Adam Twelve, Castek - The Eternal
05. Alex Thor - Digital Summer
06. Erven Miller - Spring Breeze

== Please support these artists ==

SKYLINE - Week 4

170 - 175 - 180 BPM [52:34]


     


BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 175 BPM
3 minutes @ 150 BPM
6 minutes @ 180 BPM
3 minutes @ 150 BPM
6 minutes @ 175 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Dragosh, Fabietto - Na Poftim
02. Robien M - Sunrise Of Spring (Second Edit Mix)
03. D Dub - Do That Rhymin' Thang (Pawas Remix)
04. Baldo - Speak To My Head
05. Jay Riordan - Neuvo (D O'Meara's Anti Social Behaviour Mix)
06. Synchro 69 - Rev Da Bass - WiRe Remix
07. Triple Agent - Metamorphosis (Cultur & Colombo Remix)

== Please support these artists ==

Music copyright (c) the respective artists. All other material (c) 2017 by Podrunner, LLC. All rights reserved. For personal use only. Any unauthorized copying, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. "Podrunner" is a registered Trademark of Podrunner, LLC.
Back to content | Back to main menu