Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations!

BPM CHART:

5-min. warmup @ 130 bpm

30 min. @ 140 bpm

4-min, 30-sec. cooldown @ 130 bpm

PLAYLIST:

01. Le Mode - Hit Record

02. Angel Alanis - Drop the Bass

03. Silencer - Rollin N Controllin (Tex Mex)

04. Oksygen - Drift

05. Basic - Sushi Wasabi

06. Eskimo - Traveling

Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited.