PODRUNNER: INTERVALS -- Workout Music

By Steve Boyett

What's PODRUNNER: INTERVALS -- Workout Music about?

Varied-tempo workout music mixes for runners, joggers, and power walkers, from the creator of Podrunner, the popular workout mix series. These professionally designed, multi-week series are your training partner for 5K, 8K, 10K, HIIT, Tabata, and much more.

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PODRUNNER: INTERVALS -- Workout Music episodes:

11.09.2023
First Day to 5K (V2) - Graduation Mix
45 minutes from 135 to 145 BPM. Not the end, not the beginning, but the end of the beginning. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Tom Mossee - Oh Baby (Tom Pulse Afro House Mix) 02. Marko-D...
11.02.2023
First Day to 5K (V2) - Week 9
40 minutes from 130 to 140 BPM. Official final week! (Graduation Mix next week) Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. DJego Silber - Can I Have You 02. Alberto Blanco - Lone Men 03. J Matin - Say...
10.26.2023
First Day to 5K (V2) - Week 8
38 minutes - 130 to 140 BPM. Near the finish line now! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Dzhef - Dudona (Alley SA Extended Remix) 02. Jose Tabarez - Superberry 03. Blue Cell - Nachtschwaermer (Pedro Sanmartín Remix) 04....
10.19.2023
First Day to 5K (V2) - Week 7
34 minutes - 130 to 140 BPM. Interchangeable with Week 6 Mix 3, if you want some variety this week! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Christoph Sebastian Pabst - Palawan 02. Under Sanctions - Talk About...
10.14.2023
First Day to 5K (V2) - Week 6 Mix 3
34 minutes - 130 to 140 BPM. Big push! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. New Even - Sonora (Haums Extended Remix) 02. Alpha Frequency - Epic Skies (Hugo Handal Remix) 03. Redspace, Ismail.M - City Walk 04. Lorenzo...
10.13.2023
First Day to 5K (V2) - Week 6 Mix 2
32 minutes from 130 to 140 BPM. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Arman - AfroKid 02. Talla 2XLC - Phenomena (Extended Mix) 03. Anshery - We are Part of Galaxy (Extended Mix) 04. North Sunset - Mikuni 05....
10.12.2023
First Day to 5K (V2) - Week 6 Mix 1
Three mixes again this week! 33 minutes from 131 to 141 BPM. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Kardos - Lost Thoughts 02. Hideo Kobayashi - Ase (DJ Shu-Ma Instrumental) 03. Briel Hollm - Take a Little Trip...
10.07.2023
First Day to 5K (V2) - Week 5 Mix 3
28 minutes from 130 to 140 BPM. Interesting info on the first 10 minutes of a run. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Love'in Dubai (Dub Mix) - Jessie Rey 02. Tom & Mossee - Let's Get...
10.06.2023
First Day to 5K (V2) - Week 5 Mix 2
You are at the halfway point in your 5K journey! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Tom & Mossee - Macho Ya Watoto 02. SzilardK - Cyclone 03. Onstream89 - Find the Second Sunrise 04. Louie Gomez - Keep...
09.28.2023
First Day to 5K (V2) - Week 5 Mix 1
Three workouts this week, and three in Week 6! Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Core Meridian - Hyphae 02. Redspace, Ismail.M - No Mercy 03. Prus Control - Behind the Clouds 04. DMPV & Anveld - Cyclone (Grue...
09.28.2023
First Day to 5K (V2) - Week 4
It's all about the music mediating mind and body. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com PLAYLIST 01. Psykohead - Ivan's Hammer 02. FoRmAT G - No Way Out (Extended Mix) 03. Sine - Golden Hour 04. Othertune - Cosmostar 05. Andy Dux,...
09.21.2023
First Day to 5K (V2) - Week 3
Focus on routine as a route to the Zone, and on not being hard on yourself. Program Outline, Progress Chart, Tips, and More at https://www.podrunner.com/first-day-to-5k-v2.html Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com BPM CHART: Warmup: 5 min. @ 130 BPM 1.5...
09.14.2023
First Day to 5K (V2) - Week 2
This week you focus on form to improve efficiency, reduce injury risk, and help reduce soreness. Program Outline, Progress Chart, Tips, and More at https://www.podrunner.com/first-day-to-5k-v2.html Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul https://www.groovelectric.com BPM CHART: Warmup: 5 min. @ 128 BPM 1.5...
09.07.2023
First Day to 5K (V2) - Week 1
From your first workout to a full 5K/3.2-mile run in just 9 weeks! This first mix gets you off the couch and out the door! Program Outline, Progress Chart, Tips, and More at https://www.podrunner.com/first-day-to-5k-v2.html Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric:...
05.05.2022
100-110 BPM - Those Gentle Voices (Ramp Mix)
This one-hour mix increases by 1 BPM every 5 minutes. Perfect for those recovering from injury or absence, or for walkers looking to add a bit more exercise to their routine. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett - Groovelectric: Downloadable Soul...
12.30.2021
100-120 BPM - Escalator (Ramp Mix)
Let the music lift you from a casual pace to a power walk! Speed increases by 1 BPM every 3 minutes. 120 BPM lasts 5 minutes, then a slowing cool-down brings it all home. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett...
12.30.2021
100-120 BPM - Escalator
Let the music lift you from a casual pace to a power walk! Speed increases by 1 BPM every 3 minutes. 120 BPM lasts 5 minutes, then a slowing cool-down brings it all home. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve Boyett...
10.29.2020
115-120 BPM - Recovery Mix 4.5 (Ramp Mix)
Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace. This mix increases by one BPM every five minutes over half an hour. By the end, you...
10.08.2020
110-115 BPM - Recovery Mix 3.5 (Ramp Mix)
Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. This will help prepare...
09.17.2020
105-110 BPM - Recovery Mix 2.5 (Ramp Mix)
Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! This mix increases by one BPM every five minutes over half an hour. his will help...
09.04.2020
105 BPM - Recovery Mix 02
Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor before working out, be sensible, and give yourself...
08.27.2020
100-105 BPM - Recovery Mix 1.5 (Ramp Mix)
Recovering from surgery, injury, long absence from training? Podrunner's Recovery Series is designed to ease you back to a power-walk or slow-jog pace! Consult your doctor before training, take breaks or stop when you need to. Donations, Merchandise, Newsletter, more: https://www.podrunner.com Steve...
08.14.2020
100 BPM - Recovery Mix 01
Returning to training after injury, surgery, long absence? This mix is meant to help you work your way back. Time markers every 10 minutes let you measure your progress. Consult your doctor before working out, be sensible, and give yourself...
01.30.2019
150 BPM - Travel Tone 30:30 (HIIT Parade #5)
This beginning-level High Intensity Interval Training workout is also great for anyone on the go. Pick three exercises. Alternate between each exercise and a 30-second rest. Do three rounds. Ten minutes and done! More info, workout links, and a customizable workout...
01.26.2019
150 BPM - Three to One (45:15) (HIIT Parade #4)
This beginner-level HIIT workout consists of five full-out, 45-second exercises, each followed by a 15-second rest. Repeat this pattern three times. For links to HIIT exercises and a printable and customizable outline for this workout, see the entry at https://www.podrunner.com/varied-tempo.html. Donations,...
01.23.2019
150 BPM - HIIT and Run (HIIT Parade #3)
This workout consists of three consecutive one-minute exercises. Do the first set twice. Do the next two sets three times. Chimes and vocal instructions will let you know when to switch to a new exercise, and what round and set...
01.20.2019
150 BPM - One to One (30:30) (HIIT Parade #2)
30 seconds full-out, 30 seconds of rest. Ten sets total for a great intermediate-level Interval workout! Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. BreKeke - Latent* 02. Deeflash - Results May Vary *CC BY-NC-SA 4.0 == Please support these artists == Podrunner is a registered trademark of...
01.17.2019
180 BPM - Sprintervals (HIIT Parade #1)
Very simple and hugely effective: Sprint full-out for 30 seconds, then rest for 4 minutes. Do that five times and you are done! Donations, Merchandise, Newsletter, more: https://www.podrunner.com PLAYLIST: 01. Vakabular - All About It 02. Holed Coin - Descents 03. Faccu Correa - Mysticnoiz 04....
09.28.2018
150 BPM - Super Tabata
Even further beyond traditional Tabata High Intensity Interal Training! Four back-to-back, 30-second, full-on intervals separated by 30-second rests. Workout routine suggestions, printable workout guide, and more Tabata workouts at https://www.podrunner.com/tabata.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Axxound & Z8phyR - Storybrooke 02. Andy Faze,...
09.01.2018
150 BPM - Tabata Plus
Go a step beyond the traditional Tabata HIIT workout! Guide and info available at https://www.podrunner.com/tabata.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Mozaik - Clerka (Fatoumata Remix) 02. Contiez - Warriors 03. Myni8hte - Promenade 04. Silicon Slave - Full Retard* 05. E-Motion - Drop It* 06. Kayshan -...
04.05.2018
150-180 BPM - Mesa (Segment Training)
From 150 to 180 BPM in 10-minute steps. Don't worry about reaching the end -- just set your sights on the next segment next time! Newsletter, merchandise, donations: https://www.podrunner.com BPM CHART: 10 min. @ 150 BPM 10 min. @ 160 BPM 10 min. @ 170...
11.17.2017
160-180 BPM - Bevel Up Speed Training 3
Part 3 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Schpunk - Lieben Wie Damals* 02. Chrizzlix - Far Away* 03. BreKeke...
11.03.2017
160-180 BPM - Bevel Up Speed Training 2
Part 2 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Charts and info available at podrunner.com/bevelup.html Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. Pettra - Desert* 02. Cruster - Breathe (Hernan Serrao Remix) 03. Psydewise...
10.21.2017
160-180 BPM - Bevel Up Speed Training 1
Part 1 of a three-part series designed to improve overall speed and condition you for a competitive pace of 180 BPM. Newsletter, merchandise, donations: https://www.podrunner.com PLAYLIST: 01. HedustMA - Natural Technology* 02. Jawjee - Enlightenment (Kenshi Kamaro Remix) 03. Fighting Shadows - Kaone* 04. U-Wood -...
10.05.2017
122 BPM - Mindwalk (Jumpstart Mix)
The Jumpstart Mixes start off high-energy, back off, then build up again. This one will fuel your body while it massages your mind. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Yoshida - Burn 02. Stex - Nuboogie (Raregroovedisco Reedit)* 03. Virgil - Endless 04. Vasco Ispirian -...
09.21.2017
182 BPM - Pure Adrenaline (Jumpstart Mix)
The Jumpstart Mixes start off high-energy, back off, then build up again. The energy in this one is outrageous, and every bit of it is pure workout fuel. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Agressive Mood vs Morbus - Blast Wave* 02. Hello Mellow...
08.23.2017
132 BPM - Kicking Up Dust (Jumpstart Mix)
The Jumpstart Mixes start off high-energy, back off, then build up again. This one has a friendly insistence that stays friendly even as it gets more insistent. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Andrew Khorolsky - Machine City 02. AudioStorm - Atmospheric Dust (Cj...
08.10.2017
172 BPM - Kinetic (Jumpstart Mix)
The Jumpstart Mixes start off high-energy, back off, then build up again. This one leads off with pure caffeine, then uses a wide variety of styles to keep you going. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Xtreme Project - Funkinection (Celladore remix) 02. Kollier...
07.27.2017
142 BPM - Hectic Grace (Jumpstart Mix)
The Jumpstart Mixes start off high-energy, back off, and then build up again -- but this one opens with a bang and keeps on climbing, with a feeling of smooth urgency from start to finish. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Mechanik Project,...
07.13.2017
162 BPM - Steadfast (Jumpstart Mix)
The Jumpstart mixes start off high-energy, back off, and then build up again. "Steadfast" gets you moving with Drum & Bass, Tribal Percussive, Progressive House, and a HUGE club-banger peak. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Stex - Borderline (Desorder Mix) 02. Useless D.I....
06.30.2017
152 BPM - Ride the Rhythm
Stealth motivation that might just make your workout feel half as long. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Diesen - Mind Thing (Stereophonie Remix) 02. Luca Pedrazzoli - Bukowskyi 03. Andrew Mina - Up & Dance 04. Paul Ursin - Blackeys 05. Christian Patti - The Side...
06.14.2017
121 BPM - Walk Into Light
From a literal jazz walk, to a trippy and hypnotic excursion, to an emergence into uplifting brightness, this is a power walk to remember. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Stex - Frankfurt In Jazz Mix 02. Miguel Montez - Evolution 03. Antonio Carrera -...
06.01.2017
181 BPM - Sonic Boom
A wide variety of styles work to keep you moving in a mix that intensifies from dreamlike to slamming. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Tara Putra - Pyet 02. One Arc Degree - Ghost Comet* 03. Mngrm - Voyager (Alic Remix)* 04. Kindred Spirits -...
05.18.2017
131 BPM - Discotrek
Okay, not really disco. But it'll keep ya moving! Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Marco Soundee, Maggie Smile - Summer Rain (DJ AX Instrumental Mix) 02. Modern Talker - Dark Sea 03. Subshaka - Uprising (Isolate Remix) 04. Trump - I Wanna Dance 05. T-Bonez -...
05.04.2017
171 BPM - Fortified
This highly effective energy supplement should be taken aurally. Repeat as needed. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Sigil - Camel* 02. Modern Talker - She's Got* 03. Stefan Lindenthal - Pump Up 04. Rick Tedesco, Mariion Christiian - Crimson (David Salgado & Beni Hill Remix)...
04.20.2017
141 BPM - Sound Motives
Gentle musical persuasion leads to irresistible grooves that carry you forward. A strong mix for a strong workout. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. DRKWTR, One Arc Degree - Inviscid Flow (Atmoflex Remix) 02. Kodi King - Wanting More (Cruster Remix) 03. Heinrich & Heine...
04.07.2017
161 BPM - On Rails
Make tracks with this nonstop, chugging locomotive of a workout mix. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Xandr Colins - Under Speed (Resonant Status Breakthless Remix) 02. Animal Picnic, Aaryon - Tets 03. Los Paranos - Madness (Cold Miles Remix) 04. Toni Alvarez, Miguel Do Reis...
03.23.2017
151 BPM - High Octane
A subtle build-up from laid-back to full-on to keep you going. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Los Rastrillos - El Cadub (Mo & Chuk Remix)* 02. Eu Bolos - Everyone Wants a Part (Off Key Remix)* 03. Fake Agent - My House (Kaseta Music)* 04....
03.10.2017
125-155 BPM - Gradient (Ramp Mix)
This steadily accelerating Ramp mix will take you from a power walk to a moderate run with even energy expenditure for an efficient workout. Newsletter, merchandise, donations: http://www.podrunner.com PLAYLIST: 01. Fake Agent - Rub the Lamp 02. Daniel Lander , Vaxio - Come On 03....
02.23.2017
150-180 BPM - Pure Tabata
The original, basic, no-frills, 4-minute Tabata workout! See www.podrunner.com/tabata for workout ideas, info, and links. Newsletter, merchandise, donations: https://www.podrunner.com BPM CHART 3 minutes @ 150 BPM (warmup) 20 seconds @ 180 BPM 10 seconds @ 150 BPM 20 seconds @ 180 BPM 10 seconds @ 150 BPM 20...

What's PODRUNNER: INTERVALS -- Workout Music about?

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PODRUNNER: INTERVALS -- Workout Music episodes:

First Day to 5K (V2) - Graduation Mix

First Day to 5K (V2) - Week 9

First Day to 5K (V2) - Week 8

First Day to 5K (V2) - Week 7

First Day to 5K (V2) - Week 6 Mix 3

First Day to 5K (V2) - Week 6 Mix 2

First Day to 5K (V2) - Week 6 Mix 1

First Day to 5K (V2) - Week 5 Mix 3

First Day to 5K (V2) - Week 5 Mix 2

First Day to 5K (V2) - Week 5 Mix 1

First Day to 5K (V2) - Week 4

First Day to 5K (V2) - Week 3

First Day to 5K (V2) - Week 2

First Day to 5K (V2) - Week 1

100-110 BPM - Those Gentle Voices (Ramp Mix)

100-120 BPM - Escalator (Ramp Mix)

100-120 BPM - Escalator

115-120 BPM - Recovery Mix 4.5 (Ramp Mix)

110-115 BPM - Recovery Mix 3.5 (Ramp Mix)

105-110 BPM - Recovery Mix 2.5 (Ramp Mix)

105 BPM - Recovery Mix 02

100-105 BPM - Recovery Mix 1.5 (Ramp Mix)

100 BPM - Recovery Mix 01

150 BPM - Travel Tone 30:30 (HIIT Parade #5)

150 BPM - Three to One (45:15) (HIIT Parade #4)

150 BPM - HIIT and Run (HIIT Parade #3)

150 BPM - One to One (30:30) (HIIT Parade #2)

180 BPM - Sprintervals (HIIT Parade #1)

150 BPM - Super Tabata

150 BPM - Tabata Plus

150-180 BPM - Mesa (Segment Training)

160-180 BPM - Bevel Up Speed Training 3

160-180 BPM - Bevel Up Speed Training 2

160-180 BPM - Bevel Up Speed Training 1

122 BPM - Mindwalk (Jumpstart Mix)

182 BPM - Pure Adrenaline (Jumpstart Mix)

132 BPM - Kicking Up Dust (Jumpstart Mix)

172 BPM - Kinetic (Jumpstart Mix)

142 BPM - Hectic Grace (Jumpstart Mix)

162 BPM - Steadfast (Jumpstart Mix)

152 BPM - Ride the Rhythm

121 BPM - Walk Into Light

181 BPM - Sonic Boom

131 BPM - Discotrek

171 BPM - Fortified

141 BPM - Sound Motives

161 BPM - On Rails

151 BPM - High Octane

125-155 BPM - Gradient (Ramp Mix)

150-180 BPM - Pure Tabata