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VARIED-TEMPO MIXES
Build endurance, speed, and distance by adding varied-speed training to your regimen! These mixes for Interval, Tabata, Ramp, Staircase, and more utilize the same cutting-edge fitness research used for Podrunner's multi-week programs.
125 BPM - Tribal Tabata

Workout full-on for 20 seconds, rest for 10 seconds, and repeat for 8 rounds. Do four 8-round sets, and you're done! See the Podrunner Tabata Page for more info, mixes, and workout suggestions.


     



Ten-Minute Tabata (140 BPM)

Cutting-edge research shows that this High Intensity Interval Training workout equals the conditioning provided by 45 minutes of moderate exercise. See the Podrunner Tabata Page for more info, mixes, and workout suggestions.


     


WORKOUT CHART:
2-Minute Warmup
20-Second Sprint
2-Minute Recovery
20-Second Sprint
2-Minute Recovery
20-Second Sprint
3-Minute Cooldown

120 to 130 BPM - Walking Tour (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. This ramp mix for power walkers that feels like an hour of meditation for your body.


     


PLAYLIST:
01. Soulboy - Beijing Time
02. Victor John Junior - 2012 (Instrumental Mix)
03. Evans T, John Diloo - Mambo
04. Amit Shoham - Put That Record On
05. Amit Shoham - Put That Record On (Amit's Dark Places Mix)
06. Bioniq - Mothafunky (Match Hoffman Remix)
07. Fog - Freaking
08. B. Original, J.A.M.O.N., Jangatha - Push (Anhanguera Remix) Falling Out of the Pudel Remix)
10. DJ Ax, Yukari Fukui - Breath (Original Dub Mix)
11. Sq,Lab - Chronica
12. Soulfinder - Exodus
13. Steve Boyett - Rachele (closing) (free download)

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120 to 140 BPM - Foothills (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. "Foothills" will progress you from a power walk to a slow jog.


     


PLAYLIST:
01. Rishi K. - Balkan Devil
02. Ricardo Espino - Vancouver
03. Noir, Fraser Owen - &U
04. Luca Albano, Luca Bernardi - Mosquito (Dub Mix)
05. Delaville - DonĀ“t Know Where We Go
06. Younes B - Marrakesh (Dub Mix)
07. Ricardo Espino - My Sweet
08. Chris Lake, Marco Lys, Steve Smith - Humanica
09. Damir Pushkar - Exchange
10. Franck Delcassy - Tender Kiss (Maxime Boiron Remix)
11. DJ Kasa Remixoff, Nika Lenina - It's All About Me (DJ U-Cef Instrumental Mix)

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140 to 160 BPM - Bass Camp (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. "Bass Camp" takes you from a power walk or slow jog to a moderate running pace.


     


PLAYLIST:
01. Matthew Burton - Horse & Zebra (Omar Salgado Mix)
02. DJ McKoy - El Chaman
03. Hector Couto - 1993
04. Sahar Z, Guy Mantzur - Sneaky Monkey
05. BeatMaker - Saxomatic (Hard Mix! Funky Instrumental Mix)
06. Chris Lake, Marco Lys - Cross The Line (Main Club Mix)
07. John Acquaviva, Manuel De La Mare, Luigi Rocca - Shaken Not Slurred (Gabriel D'Or & Bordoy Remix)
08. Seth Vogt, Goldillox - Lost (Under This Remix)
09. Vize, Echoik - Fearless (Ire Remix)
10. Andy Faze - Alternative Kontrol (Leuce Rhythms Remix)
11. Javi Nandez - Motion Sequence
12. Reda Lahlou - My Way

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140 to 170 BPM - Upgrade (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. This conditioning mix will take you from a power walk or slow jog to a strong running pace. You'll go faster, farther, and longer!


     


PLAYLIST:
01. Marcsoul - No Conic Minds
02. Cassino & Laben - Unit 5 (EMC Mix)
03. Angel Alanis - Majik (Jake Childs' Way of the Wicca Dub)
04. Dustin Zahn - Welcome To My Spaceship
05. Mora's and Morales - Sweet Dancing
06. TooManyBrothers - Essencia
07. City Walkers - Bad Day
08. Ollie Brooke - Hello Mr. Robot (Gabriel Josse Mix)
09. Sedative and Sonorone - Untouchable (FeralCode Remix)
10. Dustin Zahn - War Cries
11. Robert Armani - Ambulance (Apaul and Submerge 101 Remix)
12. Flipform - Sunscape

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140 to 180 BPM - Up Tempo (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. "Up Tempo" takes you from a slow jog to a competition-level pace -- terrific for building speed and endurance!


     


PLAYLIST:
01. Ovijay - El Indio
02. Tomi Chair - Squirrel Monkey (Mahos Paterakis Mix)
03. Tom Hades - Krank
04. Romero - Hee Haa (Mollan Mix)
05. Alex Dimou - Bacalao
06. Baldo - Between Lines
07. Sabb, Dark Beat - Ballkanika
08. Marco Lys - Mombasa
09. Gonzalo Rodriguez - Latidos Africanos
10. Cristiano Casiraghi - Tanz Musik Fest  (Dave Kurtis Remix)
11. Mike Absolom - Fuel (Errol Dix Remix)
12. KMD Muzik - Through the Motions (Shane Berry's Piano Motion Mix)

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160 to 180 BPM - Cresting

"Ramp" mixes increase speed evenly over the hour. "Cresting" goes from a fast jog/slow run to a competitive pace.


     


PLAYLIST:
01. Cihan Mareno - Amore
02. James Teej - Rolling Hypnotique
03. Starlight - The Bounce (Julian Bertoldi Remix)
04. Matteo Matteini, Lorenzo Bartoletti - Latina
05. Soulfinder - Prolific (Python Remix)
06. Dimitris Athanasiou - Inside My World
07. Neztic - Cozumel
08. Digibox - Function (Electric Soulside Remix)
09. Home Alone - Visitors (Digibox Remix)
10. Soulboy - Air Time
11. Dubsapiens - Distant Tranquility

== Please support these artists ==

150 to 160 BPM - Grade School 1 (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. This mini-series will take you from a fast jog or slow run to a competitive-level running pace in three 30-minute sections.


     


PLAYLIST:
01. Koolfunk - Funktionner
02. Fathead Johnson - Happy Little Trees (Fer Ferrari Remix)
03. Olivier Giacomotto - Just Freekin
04. Eric Montero - El Prestidigitalizador
05. Chris J - Mulata
06. CheccoMan - New World
07. Master Trax - Fantomas

== Please support these artists ==

150 to 170 BPM - Grade School 2 (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. This mini-series will take you from a fast jog or slow run to a competitive-level running pace in three 30-minute sections.


     


PLAYLIST:
01. Kyka - Firebird (Ariel Rodz Remix)
02. Luca Bisori - All Is Wrongz
03. Ben Lb - Lala Li Lala (Dimitri Vegas And Like Mike Remix)
04. Mr. Cid - Beyond Our Reach
05. Ire - Take Over (Line of Sight Remix)
06. Enrique Echd - Something About You (Elfsong & Aeron Aether's Something More Mix)

== Please support these artists ==

150 to 180 BPM - Grade School 3 (Ramp Mix)

"Ramp" mixes increase speed evenly over the hour. This mini-series will take you from a fast jog or slow run to a competitive-level running pace in three 30-minute sections.


     


PLAYLIST:
01. Per Hammar - Villa Clara (Andhim's Abindenzoo Remix)
02. Modal Nodes - Hit It Again
03. Luca Maniaci - Selva
04. Olivier Giacomotto - Reach Out
05. Mickael Davis - Electruc
06. Mr.Cid - Beyond Our Reach (Motna Remix)
07. Diovanni, Trinity B Live - Melodic House

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155-170-155 BPM - Jog Run Jog 1

If you're a jogger who wants to add some oomph to your regimen, or you want to transition from jogging to running, this mini-series of three 30-minute mixes is for you!


     


BPM CHART:
10 minutes @ 155 BPM
10 minutes @ 170 BPM
10 minutes @ 155 BPM

PLAYLIST:
01. Flembaz - Orientalle*
02. Convertible - The Maze*
03. Basik - Start Again 2*
04. Fobi - Silence in the Library*
05. Alt-A - Lucy In The Sky
06. Tekdiffeye - Inward Spiral*
 
*Free download! (Licensed under CC BY-NC 4.0)

== Please support these artists ==

160-175-160 BPM - Jog Run Jog 2

If you're a jogger who wants to add some oomph to your regimen, or you want to transition from jogging to running, this mini-series of three 30-minute mixes is for you!


     


BPM CHART
10 minutes @ 160 BPM
10 minutes @ 175 BPM
10 minutes @ 160 BPM

PLAYLIST:
01. Tekdiffeye - Beyond Language*
02. Zero Point Module - Unknown Secrets*
03. Flembaz - Chocalheiro*
04. Max Rain - Heavenly Particles*
05. EAC DJ's - Rock Roller
06. Yellow Bursts - Under the Moon I Can See You*
 
*Free download! (Licensed under CC BY-NC 4.0)

== Please support these artists ==

165-180-165 BPM - Jog Run Jog 3

If you're a jogger who wants to add some oomph to your regimen, or you want to transition from jogging to running, this mini-series of three 30-minute mixes is for you!


     


BPM CHART
10 minutes @ 165 BPM
10 minutes @ 180 BPM
10 minutes @ 165 BPM

PLAYLIST:
01. Genuss - Nyctalopia
02. M-Br(i)os - Mai Daaiiii*
03. Changing Faces & Radosh - Two Lovers*
04. Item - Z3nit*
05. Andy Faze - Alternative Kontrol (Macho Remix)
06. Altus - No Return Tickets*
06. Yellow Bursts - Under the Moon I Can See You*
 
*Free download! (Licensed under CC BY-NC 4.0)

== Please support these artists ==

140-145-150-155-160 BPM - Bottom Five (Staircase Mix)

In a "Staircase" mix, the speed steps up or down at regular intervals. In "Bottom Five," a wide variety of dance music takes you up by 5 Beats Per Minute every 10 minutes, from 140 to 160 BPM


     


BPM CHART:
10 minutes @ 140 BPM
10 minutes @ 145 BPM
10 minutes @ 150 BPM
10 minutes @ 155 BPM
10 minutes @ 160 BPM

PLAYLIST:
01. Max Ronelli, Aquarium Punks - Indian Groove
02. Olivier Giacomotto - Disco Bunny
03. Mladen Tomic - Flat And Positive
04. Hoi - Nasa
05. Vikte - Persuasion (Julian Eustace Static Xpress)
06. Maru - Mumba
07. Art Of Hot - Seranado
08. Nait - True World
09. Elastic Fish - Dark Shade (Access Denied Remix)
10. Max Stealthy - Aurora

== Please support these artists ==

160-165-170-175-180 BPM - Top Five (Staircase Mix)

In a "Staircase" mix, the speed steps up or down at regular intervals. In "Top Five," you'll build speed and endurance as you climb from a fast jog or slow run to a competitive 180-BPM pace.


     


BPM CHART:
10 minutes @ 160 BPM
10 minutes @ 165 BPM
10 minutes @ 170 BPM
10 minutes @ 175 BPM
10 minutes @ 180 BPM

PLAYLIST:
01. DJ Ax, Rik-Art - Distance
02. Afromode - Musica With Class
03. Nait - Take A Shot
04. Mikehouse, Mark Sanchez - Forskola Disco (Afternoon Mix)
05. Iron, Andrew Puber - Your Mind (Don Roy Remix)
06. Pepe Cano, Roberto Cantero - Disco Chicago
07. Welldone, Adoo - Melodix - (Rico Martinez Remix)
08. Michael McNabb - Trauma (Seth Vogt Breaks Remix)
09. Michael McNabb - Dirty Nights (Seth Vogt Breaks Remix)
10. Home Alone - Peace & Disorder

== Please support these artists ==

145-155-165 BPM - Pace Odyssey (Staircase Mix)

In a "Staircase" mix, the speed steps up or down at regular intervals. "Pace Odyssey" increases by 10 BPM every 10 minutes from, 145 to 155 to 165, then back down again. A great conditioning workout!


     


BPM CHART:
10 minutes @ 145 BPM
10 minutes @ 155 BPM
10 minutes @ 165 BPM
10 minutes @ 155 BPM
10 minutes @ 145 BPM

PLAYLIST:
01. Soundshift - Drifting Into View (Soultek's Motor Soul Mix)
02. Modfunk - Love and Hate (Phunkmasters Remix)
03. Dave Richards - Discount Bin
04. Beat Machine - Sanity
05. Groove Man - Kung Fu Hustla (Roland K Remix)
06. J-T Kyrke - A.Triptofan
07. Olivier Desmet, Chuck Diesel - Run for Cover

== Please support these artists ==

150-160-170 BPM - Ziggurat (Staircase Mix)

In a "Staircase" mix, the speed steps up or down at regular intervals. "Ziggurat" increases by 10 BPM every 10 minutes, going from 150 to 160 to 170 and then back down again


     


BPM CHART:
10 minutes @ 150 BPM
10 minutes @ 160 BPM
10 minutes @ 170 BPM
10 minutes @ 160 BPM
10 minutes @ 150 BPM

PLAYLIST:
01. Marcsoul - No Conic Minds
02. Cassino & Laben - Unit 5 (EMC Mix)
03. Angel Alanis - Majik (Jake Childs' Way of the Wicca Dub)
04. Dustin Zahn - Welcome To My Spaceship
05. Mora's and Morales - Sweet Dancing
06. TooManyBrothers - Essencia
07. City Walkers - Bad Day
08. Ollie Brooke - Hello Mr. Robot (Gabriel Josse Mix)
09. Sedative and Sonorone - Untouchable (FeralCode Remix)
10. Dustin Zahn - War Cries
11. Robert Armani - Ambulance (Apaul and Submerge 101 Remix)
12. Flipform - Sunscape

== Please support these artists ==

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