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author=steven boyett;
description=A four-part Progressive Intervals series that s great for cardio, speed, and endurance!;
keywords=HIIT, Interval Training, Build Endurance for Runners, Training Programs, Podrunner;

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skyline podrunner go to content skyline podrunner skip menu home mixes fixed tempo varied tempo programs shop donate about faqs contact skip menu home mixes fixed tempo varied tempo programs shop donate about faqs contact 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 intervals 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 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 or cc the respective artists all other material 2006 2026 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 not in compliance with copyright law or artists declared creative commons license is strictly prohibited back to content to use this website you must enable javascript