For beginning runners, this series emphasizes one-minute bursts at running speed, followed by four-minute recovery walks.

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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

PLAYLIST:

01. Giovanni Damico - Bernauer

02. SP - Storm

03. Lenny Barnes - Broken Glass (Instrumental Mix)

04. Lex Loofah - Super Cali

05. Robien M - Autumn Rain

06. Soulboy - The Connection

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