Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace. This mix increases by one BPM every five minutes over half an hour. By the end, you will be at the gateway to all of the Podrunner fixed-tempo mixes, from 120-185 BPM! The entire Recovery Series is always available at https://www.podrunner.com/recovery.html. Consult your doctor before training, take breaks or stop when you need to. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST: 01. Nissim Gavriel - Late Night Therapy 02. Mind Controlled Machines - Magenta 03. Marc Spieler - Illusion (Ming [GER] Remix) 04. B-Men - Who Inspires Me 05. Adam Sein - Fields of Serenity == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

PODRUNNER: INTERVALS -- Workout music for tempo-based exercise

115-120 BPM - Recovery Mix 4.5 (Ramp Mix)

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. This will help prepare you for the upcoming hour at 115 BPM. Consult your doctor before training, take breaks or stop when you need to. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST: 01. Zauberakustik - Drinks at the Beach 02. DJ Marika - Paralele (Andre Rizo Remix) 03. DJ Gradus - Forbidden Love 04. MIN t - Start Dancing 05. The Funk Philosopher - Cabin Fever 06. Keith Harris - Bonzai (Vincent Zauhar Remix) == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

110-115 BPM - Recovery Mix 3.5 (Ramp Mix)

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. his will help prepare you for the upcoming hour at 105 BPM. Consult your doctor before training, take breaks or stop when you need to. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST: 1. Tauon - Just Fly 2. Neari - Andalouse Sauce (Chris IDH Remix) 3. Savin - Till the End 4. Claudio Suara - The Chase (Retro Spekt's Midnight Express Remix) 5. B.Infinite - Get to It == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

105-110 BPM - Recovery Mix 2.5 (Ramp Mix)

Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor before working out, be sensible, and give yourself permission to rest or stop altogether. Healing is winning! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST: 01. Josiah1 - Fascinate 02. Evy Dream - Utopia 03. Lexie Rose - Pulse 04. Facto - Voice of Gaia 05. Liuck - Novembre (Extended Mix) 06. BYKOX - Sweet Couple (Köschk Remix) 07. Dario Viale - I'm Back 08. Vaigandt - Drive All Night (Original Club Mix) 09. Nikeys - Like a Bomb 10. Thomma - Forgiven 11. Yasin Guven - Tekirdag == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

105 BPM - Recovery Mix 02

Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! Consult your doctor before training, take breaks or stop when you need to. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST: 01. Neari - Analouse Sauce 2. Olga Beatness - Eastern Night (David Leckenby Remix) 3. Evy Dream - Feel Paradiz (Extended Mix) 4. Sonale - It's Allright 5. Sonale - Oobi Doo 6. Runway for 2 - It's a Runway for Two (Extended Indie Dance Mix) 7. Sferix - White Noise == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

100-105 BPM - Recovery Mix 1.5 (Ramp Mix)

Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor before working out, be sensible, and give yourself permission to rest or stop altogether. Healing is winning! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST: 1. Houce - Serenity 2. Axel Zambrano - It's a Mistery 3. Dubmask (RO) - Tale Of (bValtik Remix) 4. Stefano Ardi - I Believe 5. Francisco Samuel - Pendergrass On 6. Milk Bar & Santarini - How Gee (Extended Mix) 7. Fun Kool - Stew Cats (Club Mix) 8. DJ Stranger - Tambo 9. Houce - You == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © or CC the respective artists. All other material ©2006, 2020 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is prohibited.

100 BPM - Recovery Mix 01

This beginning-level High Intensity Interval Training workout is also great for anyone on the go. Pick three exercises. Alternate between each exercise and a 30-second rest. Do three rounds. Ten minutes and done! More info, workout links, and a customizable workout outline at https://www.podrunner.com/varied-tempo.html Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. Dirty Groove - Evening Spirit (Original Mix) 02. Subground 3000 - Old Things 03. Sonale - Buster Freestyle 04. Silicon Slave vs Poseidon - Sick Puppies* *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © the respective artists. All other material ©2006, 2019 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150 BPM - Travel Tone 30:30 (HIIT Parade #5)

This beginner-level HIIT workout consists of five full-out, 45-second exercises, each followed by a 15-second rest. Repeat this pattern three times. For links to HIIT exercises and a printable and customizable outline for this workout, see the entry at https://www.podrunner.com/varied-tempo.html. Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. Taach - Fast Track (Anton Stelz Redub) 02. Mark & Lucas - Our Home 03. Micfreak - Stay in House (Original Mix) 04. The Funk Philosopher - Rough Enough (Sonale Remix) 05. Oliver Bach - Weekend 06. Bryson Taylor & Nhexis - Believe (Original Mix) == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © the respective artists. All other material ©2006, 2019 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150 BPM - Three to One (45:15) (HIIT Parade #4)

Very simple and hugely effective: Sprint full-out for 30 seconds, then rest for 4 minutes. Do that five times and you are done! Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. Vakabular - All About It 02. Holed Coin - Descents 03. Faccu Correa - Mysticnoiz 04. Spunk - Motion* 05. Ollie Brooke, Julius Speed - Sunward *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © the respective artists. All other material ©2006, 2019 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

180 BPM - Sprintervals (HIIT Parade #1)

This workout consists of three consecutive one-minute exercises. Do the first set twice. Do the next two sets three times. Chimes and vocal instructions will let you know when to switch to a new exercise, and what round and set number you're on. The exercises can be almost anything — mountain climbers, pushups, burpees, etc. Find a combination that works your whole body: Arms, legs, chest, back, and core. You don't have to workout at the music's tempo! Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. Psyonysus - Amber* 02. Oliver Bach - Weekend 03. Psy-By-Wire - Cleaning Device* 04. The Placenta Feat. Wiccatron - So Good (Chubby Robots Mix) 05. Lee Ogden - Sanctuary (Made in the Dark's Tulum Beach Remix) 06. Sunset Moments - Every Waking Minute *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © the respective artists. All other material ©2006, 2019 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150 BPM - HIIT and Run (HIIT Parade #3)

30 seconds full-out, 30 seconds of rest. Ten sets total for a great intermediate-level Interval workout! Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. BreKeke - Latent* 02. Deeflash - Results May Vary *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright © the respective artists. All other material ©2006, 2019 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150 BPM - One to One (30:30) (HIIT Parade #2)

Even further beyond traditional Tabata High Intensity Interal Training! Four back-to-back, 30-second, full-on intervals separated by 30-second rests. Workout routine suggestions, printable workout guide, and more Tabata workouts at http://www.podrunner.com/tabata.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Axxound & Z8phyR - Storybrooke 02. Andy Faze, Pancs - Serpent Ft.Pancs 03. Sergio Sanchez - Here I Am 04. DJ Patsan - What City (Extended Mix) 05. Qiujan - Detached* 06. T & Sugah x Lexurus - No More* [NoCopyrightSounds] 07. L_DG - Sensual Dreams *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150 BPM - Super Tabata

Go a step beyond the traditional Tabata HIIT workout! Guide and info available at https://www.podrunner.com/tabata.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Mozaik - Clerka (Fatoumata Remix) 02. Contiez - Warriors 03. Myni8hte - Promenade 04. Silicon Slave - Full Retard* 05. E-Motion - Drop It* 06. Kayshan - Drop the Bass (EAC DJs Remix) (Remastered)* 07. Asioto - In Future (Skua Remix) *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150 BPM - Tabata Plus

From 150 to 180 BPM in 10-minute steps. Don't worry about reaching the end -- just set your sights on the next segment next time! Newsletter, merchandise, donations: http://www.podrunner.com BPM CHART: 10 min. @ 150 BPM 10 min. @ 160 BPM 10 min. @ 170 BPM 10 min. @ 180 BPM 03 min. @ 150 BPM (cooldown) PLAYLIST: 01. Konvic - Into the Light 02. Schpunk - Lieben Wie Damals* 03. Room Nine Unlimited - Approvingly Surprised with Discipline (Refined Edit)* 04. Drollkoppz - You Are Me* 05. Sinewinder - Parallax* 06. Pettra - Breathe In* 07. Tribal Injection - My Next Thing (Nicky Havey Remix) 08. Chrizzlix - Far Away* 09. Marc Häfner - Trail (Project Klangform Remix) *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2018 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

150-180 BPM - Mesa (Segment Training)

Part 3 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Schpunk - Lieben Wie Damals* 02. Chrizzlix - Far Away* 03. BreKeke - Vamos* 04. Wootz - Designers of the Universe* 05. Mental Broadcast - Back to the Lab* 06. Maurizio Leonardi - Opportunities *Licensed under CC BY-NC 4.0 == Please support these artists == Podrunner is a registered trademark of Podrunner LLC. Music copyright c the respective artists. All other material c2006, 2017 by Podrunner LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.

160-180 BPM - Bevel Up Speed Training 3

Varied-BPM workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, and 10K runs, and much more.

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PODRUNNER: INTERVALS -- Workout music for tempo-based exerci...

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