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 @ 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

PLAYLIST:

01. Mistol Team - Vendaval

02. Dave Leyrock - Addiction (Johan Ekman Remix)

03. Mistol Team - Cohetes a Marte

04. Seth Vogt, Dustin Hulton, Thrill Da Playa - Rockin' With the Best

05. Paolo Spatarini - Love Sax

06. DJ Kasa Remixoff, Nika Lenina - It's All About Me (Cristiano Latini' Shock Mix)

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