The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks.

BPM CHART:

5 min. warmup @ 130 bpm

20 min. @ 140 bpm

3 min. cooldown @ 130 bpm

PLAYLIST:

01. Riko - Tokyo (Storyteller Mix)

02. Blendbrank - Muscles (Chris Anderson Mix)

03. Piece Process - The Preacher

04. Friburn & Urik - Midnight Run

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