| INTERVALS & VARIED-SPEED MIXES |
 130 to 160 BPM - Begintervals 1 (Beginning Intervals)
For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks.
BPM CHART
5 minutes @ 125 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
1 minute @ 160 BPM
4 minutes @ 130 BPM
4 minutes @ 115 BPM |
 
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135 to 165 BPM - Begintervals 2 (Beginning Intervals)
For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks.
BPM CHART
5 minutes @ 125 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
1 minute @ 165 BPM
4 minutes @ 135 BPM
4 minutes @ 120 BPM |
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140 to 170 BPM - Begintervals 3 (Beginning Intervals)
For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks.
BPM CHART
5 minutes @ 130 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
1 minute @ 170 BPM
4 minutes @ 140 BPM
4 minutes @ 125 BPM |
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120 to 130 BPM - Walking Tour ("ramp" mix)
A ramp mix for power walkers that feels like an hour of meditation for your body.
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140 to 170 BPM - Upgrade ("ramp" mix)
Run farther and longer with this conditioning "ramp" mix that accelerates evenly throughout the hour.
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120 to 140 BPM - Foothills ("ramp" mix)
This ramp mix will steadily progress you
from a walk to a slow jog.
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140 to 160 BPM - Bass Camp ("ramp" mix)
A ramp mix that takes you from a power walk
or slow jog to a moderate running pace.
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160 to 180 BPM - Cresting ("ramp" mix)
Steadily increase from a moderate pace to competitive speed with this ramp mix.
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140 to 180 BPM - Up Tempo ("ramp" mix)
This ramp mix steadily increases from a slow jog to a competition-level pace, terrific for building speed and endurance!
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150 to 160 BPM - Grade School 1 ("ramp" mix)
Increase speed and endurance with this 30-minute ramp mix
that takes you from a fast jog or slow run
to a solid running pace.
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150 to 170 BPM - Grade School 2 ("ramp" mix)
From a fast jog or slow run to a solid running pace in 30 minutes. Great endurance training!
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150 to 180 BPM - Grade School 3 ("ramp" mix)
30 intense minutes of steady acceleration
from a standard pace to a competitive run to help your speed and conditioning.
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155-160-165 BPM - Skyline 1
This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio!
BPM CHART
3 minutes @ 150 BPM
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 @ 155 BPM
5 minutes @ 150 BPM
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160-165-170 BPM - Skyline 2
This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio!
BPM CHART
3 minutes @ 150 BPM
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
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165-170-175 BPM - Skyline 3
This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio!
BPM CHART
3 minutes @ 150 BPM
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
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170-175-180 BPM - Skyline 4
This intervals series jumps up by 5 BPM for 6-minute segments, then back down by 5 BPM, with 3-minute rests at 150 BPM between each segment. Great for speed, endurance, and cardio!
BPM CHART
3 minutes @ 150 BPM
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
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160-165-170 BPM - Staircase of the Gods (SpeedBump Series 1)
A "progressive intervals" conditioning mix to improve stamina and speed.
BPM CHART
3 minutes @ 150 BPM
8 minutes @ 160 BPM
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
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165-170-175 BPM - Chutes and Ladders (SpeedBump Series 2)
Bump up your speed up and build your stamina with this "progressive intervals" conditioning mix.
BPM CHART
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM
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170-175-180 BPM - Top of the World (SpeedBump Series 3)
The last of the three SpeedBump Series progressive interval mixes designed to help you increase to a competitive 180-BPM pace.
BPM CHART
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM
8 minutes @ 180 BPM
3 minutes @ 150 BPM
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145-155-165 BPM - Pace Odyssey ("staircase" mix)
A "staircase" mix that increases BPM every ten minutes from 145 to 155 to 165 and then back down again. A great conditioning workout!
10 minutes @ 145 BPM
10 minutes @ 155 BPM
10 minutes @ 165 BPM
10 minutes @ 155 BPM
10 minutes @ 145 BPM
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150-160-170 BPM - Ziggurat ("staircase" mix)
This "staircase" mix increases BPM every ten minutes, going from 150 to 160 to 170 and then back down again. A great conditioning workout!
BPM CHART
10 minutes @ 150 BPM
10 minutes @ 160 BPM
10 minutes @ 170 BPM
10 minutes @ 160 BPM
10 minutes @ 150 BPM
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140-145-150-155-160 BPM - Bottom Five ("staircase" mix)
A wide variety of dance music in this staircase mix takes you up 5 BPM every 10 minutes, from 140 to 160 BPM.
10 minutes @ 140 BPM
10 minutes @ 145 BPM
10 minutes @ 150 BPM
10 minutes @ 155 BPM
10 minutes @ 160 BPM
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160-165-170-175-180 BPM - Top Five ("staircase" mix)
Build speed and endurance with this staircase mix that takes you up 5 BPM every 10 minutes, from 160 to 180 BPM.
10 minutes @ 160 BPM
10 minutes @ 165 BPM
10 minutes @ 170 BPM
10 minutes @ 175 BPM
10 minutes @ 180 BPM
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160-180 BPM - Driving Spikes ("peak" mix)
A moderate 160-BPM pace with spikes of 180-BPM sprints that increase a little bit each time. Great interval for cardio, endurance, & increasing speed.
BPM Chart
150 BPM @ 5 min. (warmup)
160 BPM @ 5 min.
180 BPM @ 1 min.
160 BPM @ 5 min.
180 BPM @ 1.5 min.
160 BPM @ 5 min.
180 BPM @ 2 min.
150 BPM @ 5 min. (cooldown)
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160 BPM - Bass 10 - 10:1 Intervals #1
First in a series of ten-to-one intervals designed to build endurance and help muscle development.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 160 BPM
01 min. @ 150 BPM
10 min. @ 160 BPM
01 min. @ 150 BPM
10 min. @ 160 BPM
05 min. @ 150 BPM (cooldown)
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165 BPM - Bass 10 - 10:1 Intervals #2
Second in a series of ten-to-one intervals designed to build endurance and help muscle development.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 165 BPM
01 min. @ 150 BPM
10 min. @ 165 BPM
01 min. @ 150 BPM
10 min. @ 165 BPM
05 min. @ 150 BPM (cooldown)
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170 BPM - Bass 10 - 10:1 Intervals #3
Third in our popular series of ten-to-one intervals designed to build endurance and help muscle development.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
05 min. @ 150 BPM (cooldown)
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175 BPM - Bass 10 - 10:1 Intervals #4
Number Four in Podrunner's popular conditioning intervals series cranks up the intensity to help keep you going.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 175 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
05 min. @ 150 BPM (cooldown)
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165-170-175 BPM - Bass 10 - 10:1 Intervals #5
The final mix in the Bass Ten intervls series is an "escalator" mix that pulls out all the stops for a great run and a strong finish.
BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 165 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
05 min. @ 150 BPM (cooldown)
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| FIXED-SPEED MIXES |
125 BPM - Podwalker
A mix for the power walkers! Fun, funky, and upbeat with jazzy horns throughout.
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125 BPM - Treadwell
A mix geared for power walkers that's a little bit funky, a little bit spacey, and a whole lot energetic.
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130 BPM - Funktastic Voyage
Party like it's 25 years till 1999 with this disco & funk-flavored workout mix.
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130 BPM - El Camino
One for the road, with an emphasis on high-energy Latin grooves.
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131 BPM - Carry the Fire
These beats are made for walkin'. (Apologies to Nancy Sinatra)
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131 BPM - Soloist
Jazzy rhythms, instrument solos, and lush melodies give a positve vibe to your workout, and beyond.
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132 BPM - Easygoing
This one starts out a bit jazzy, moves on to a funky house vibe, and builds to a prog house finish to make your going a lot easier.
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132 BPM - Quickstep
A sly, slinky, jazzy workout mix that's
a great soundtrack
to a gorgeous day.
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133 BPM - Impeller
A strong mix of house and tech house tracks to move you into the new year.
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134 BPM - Run Deep
A surprisingly laid-back mix to get your body going while your brain thinks its lying in a hammock on a South Pacific island.
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135 BPM - Brave New Year
A fun, funky, upbeat, club-night-out mix with great energy.
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135 BPM - Ascential
Podrunner's third-anniversary mix is a (relatively) low-BPM mix of seriously funky house music to dancify your workout.
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136 BPM - The Electric Stride
All the taste and none of the calories of the Good Old Bad Old Days of Disco in an intensifying workout mix.
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137 BPM - High Five
Podrunner's Fifth Anniversary mix is a smooth glide and a steady build to a great finish.
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138 BPM - All Jazzed Up
Jazz-influenced house music chock full o' blue notes, open chords, and silky smooth vocals to turn your workout into a glide.
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139 BPM - Easy Does It
Hard workouts made easy with this gently building, steadily pushing mix.
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139 BPM - Restless
An hour of mostly tribal percussive house music for your run through the jungle — especially the concrete jungle.
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140 BPM - Natural Selections
This mix evolves from primal drumming to gonzo synth breakbeat and increases in intensity to fuel your journey.
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140 BPM - Power Hour
A smooth, solid, strong mix that builds a huge head of steam with an urging, irresistible vibe.
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141 BPM - Love and Sweat
Lots of house & progressive house workout music with lots of love & lots of sweat. You'll like it lots.
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141 BPM - Mesmerizer
A hypnotic "drone" mix that will put you in the Zone for a solid hour.
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142 BPM - A Positive Spin
A positive feel throughout this mix to help you on your way.
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142 BPM - Kool Kats
Smooth, cool, jazzy, effortless grooves
for your workout.
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143 BPM - Beat the Clock
A focus on meter with a tech-house first half, followed by intensifying and expanding progressive house tracks. All in good time.
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144 BPM - Spring Forward
A goofy start that heads straight for the funk until it builds to driving, insistent progressive house and a nice uplifting finish.
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145 BPM - Hothouse
It's hot, it's house, it's "Hothouse": an hour of straight-up house music that will turn your workout into a joyful dance.
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145 BPM - Turkey Trot
A nice, smooth, housey mix with a great vibe throughout.
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146 BPM - Running Down a Dream
A mix that hypnotizes you into an Alpha state while you work out.
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147 BPM - The Fire Inside
Percussive tracks with a gentle, feel-good persistence to motivate your workout.
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148 BPM - Spirit Move You
A gentle beginning that quickly gathers energy until a full-out gonzo peak, then a nice, long release to a feel-good ending.
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149 BPM - Chants Meeting
A hypnotic, lulling workout mix that will zone you out and bring you back to earth hardly even aware of the calories you've burned.
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149 BPM - Ballistic
From a relatively innocuous beginning to an insane crescendo at the peak. Go go go.
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150 BPM - Clarion
A fairly low-key first half, and then the energy ramps up. A nice, smooth mix with a pleasant vibe throughout.
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150 BPM - Javelin
An intensifying mix of tribal percussion to get you going strong.
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151 BPM - Space Race
A wide variety of styles to keep you running, including cadence at the beginning and thunderous applause at the peak.
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151 BPM - Hypnopompic
A workout mix of mostly progressive house that has a compelling, tidal pull that works on a deep level to help you move along.
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152 BPM - Sonorous
Nice vocals help move you to a workout mix that starts off mellow, intensifies as you go, and has one of Podrunner's trademarked happy endings.
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152 BPM - Generator
Powering your workout from a smooth start
all the way to a hard-hitting peak.
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153 BPM - Rain Gauge
An atmospheric, rainy-day mix that still brings on the funk.
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154 BPM - Manifasto
A low-key start that builds quickly with some nice upbeat vocal tracks, peaks a little after the halfway mark, and has a terrific vocal-track finish.
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155 BPM - Wonderground
A mostly breezy mix with a slight jazz flavor that transforms to a more electro house sound as it builds but keeps a good funk going throughout.
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155 BPM - Transformer
A continually evolving mix of styles that takes on energy as it goes, to give you energy as you go.
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156 BPM - Ebb and Flow
A whole lot of hardware working to make your workout better. Featuring bootcamp cadence!
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157 BPM - Clarity
An intensifying mix to keep you moving.
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158 BPM - Breakthrough
A smooth but intensifying workout mix to help you break through the wall.
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159 BPM - Transit Authority
A blend of house and progressive house music that starts off deceptively mellow and turns up the heat as it goes.
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159 BPM - Activator
From easygoing start to serious butt-kicking for workout beats that can't be beat.
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160 BPM - Cartographer
An electronic dance music sampler that starts off with low-key tech house and ends up with breakbeat insanity at the peak.
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160 BPM - Bolt
Podrunner's 250th mix pushes you hard as it goes from an easy tribal beat to an insane techno air-raid.
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161 BPM - Power Play
A smooth and steadily intensifying hour of progressive house to help you move along.
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161 BPM - Splendiferous
A splendid and furious mix of progressive house to fuel your workout for a solid hour.
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161 BPM - Hot Pursuit
An intensifying "nudge" mix with all the classic Podrunner elements.
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162 BPM - A Running Thread
A motivating, intensifying mix witih voices urging you on and a great, feel-good ending.
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162 BPM - Seventh Heaven
Podrunner celebrates seven years of free workout music mixes
with a steadily intensifying, increasingly melodic mix
to propel you to your personal finish line.
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163 BPM - Tiger by the Tail
A relatively mellow tech house beginning builds to an intensifying tribal feel.
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164 BPM - Trendsetter
A mild-mannered start, but before you know it you're cranking right along. Stealthy, no?
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165 BPM - Overground
Percussive tracks that build to energetic, uplifting, jazz-flavored music, then pump you up with in-your-face tech house.
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165 BPM - Breezy
An uplifting breath of fresh air that will move you along for nearly an hour.
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166 BPM - Apogee
An easy, mellow vibe at the start that gradually intensifies until it's got a rocket strapped to it for the last fifteen minutes.
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167 BPM - Seamless
A downtempo but insistent opening vibe that intensifies to a peak at around the 40-minute mark that's just off the charts.
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168 BPM - Conveyor
This workout mix combines many different styles with one goal: Keep you moving. Hugely increasing energy in this one.
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169 BPM - Volatile
Just like life, this starts off mildly and then builds till it's all crazy by the end. We like it like that. Your mileage may vary.
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169 BPM - Sunchaser
Ethnic chants and tribal beats highlight this high-energy mix to help wind up the summer of 2010.
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170 BPM - Trance Continental
This mix emphasizes tribal percussion that intensifies to an uplifting trance-music peak.
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170 BPM - Fast Forward
Tribal drumming and progressive house speed you on your way in an intensifying workout mix.
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171 BPM - Off On the Right Foot
Hit the ground running with this first mix of 2009, a tightly focused, intensifying hour of progressive house.
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171 BPM - Prodigious
Progressive house and tech house music that intensifies as the mix evolves and your workout deepens.
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171 BPM - Intensifier
A smooth mix that intensifies from laid-back tribal rhythms to high-energy grooves.
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172 BPM - Heaven's Gait
This workout mix is fairly mild at first and then intensifies but doesn't get frantic. More "firm hand at your back" than "drill sergeant with a baton."
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172 BPM - Way of the Drum
An hour of high-energy, drum-heavy dance music
that pulls you along from the simple start
to the big, edgy breakbeat finish.
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173 BPM - Among the Titans
One major amped-up vein-bulging full-out hyper screaming videogame barrage of a workout mix. Ejection seat optional.
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174 BPM - Power Tools
Bursts of energy, then some mildness, and then put the spurs to it again -- all while staying at the same BPM.
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175 BPM - Beatitude
A hurtling glory of friction-heated, nitro-powered fury made to rocket-fuel your workout. (Hyperbole? Us?)
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175 BPM - Cyberpace
This high-energy mix is funky in the first half and rocking in the second, with a smooth but noticeable build in energy throughout.
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176 BPM - Plug & Play
The push you want when you need some musical caffeine to help you through your workout.
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177 BPM - Hovercar
A smooth glide that builds to an insane peak.
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178 BPM - Speed of Sound
A high-BPM mix that's laid-back at first, smoothly rising through the hour to an energizing but not frantic peak.
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179 BPM - Detonator
55 cranked-up minutes of rocket-fueled techno to power up your run.
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179 BPM - Under the Sun
Tribal percussive , psy trance, techno, progressive house -- there's everything under the sun in this fast & furious workout mix.
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180 BPM - Thud and Blunder
A relentless hour that feels as if your'e being chased by evil robots. Which, on Podrunner, ain't necessarily a bad thing.
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180 BPM - Jetstream
An amped-up hypercrazed warpspeed mix that peaks furiously around the halfway mark, with a glorious, triumphant finish.
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180 BPM - Rapid Transit
This high-energy hour caps off the SpeedBump Series to get you to a competitor's pace of 180 BPM. Also works as a standalone running mix. Go!
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180 BPM - Speedfreak
Handsaws, windup clocks, Marine cadence, and nitro-fueled tracks on three decks make this the most insane Podrunner mix ever.
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181 BPM - Racer's Edge
A mix to help distance and competition-level runners shave time and add range. Enjoy!
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185 BPM - Hyper
Podrunner's fastest mix ever manages to start mildly and intensify without getting frantic.
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