A moderate 160-BPM pace with spikes of 180-BPM sprints that increase a little bit each time. Great for cardio, endurance, and 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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PLAYLIST:

01. Kopel - Ecological (Juan Lectro Remix)

02. Rai - You Never Show (Retroid Remix)

03. Projecto Joao Gaiola - Samba Carnival (Instrumental Mix)

04. Jacob Todd, Jordan Nafie - Cyclosomef*ckingthin (Micah Mix)

05. Paul Kwitek, Roxanne Morganstern - Black Ocean (Saul B Remix)

06. DownKill - Minor Theory (Dynamic Illusion Remix)

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