Skyline

SKYLINE

This 4-part Progressive Intervals Staircase series jumps up by 5 Beats Per Minute for three 6-minute segments, then back down by 5 BPM for three more segments, with a 3-minute jog between each segment. This gives a 2:1 speed-to-rest ratio many coaches recommend for Interval training — great for speed, endurance, and cardio!

General Info

Recommended: Intro to Intervals acquaints you with the Intervals programs and helps ensure an effective workout.
Use each mix three times during its week. A day between workouts is recommended.
Each mix includes a warmup and cooldown.
A chime indicates a tempo change: Ascending for faster, descending for slower.
Always hydrate adequately, and stretch thoroughly before and after your session.
A printable series outline is here. (pdf)

THE WORKOUTS

SKYLINE - Week 1

155 - 160 - 165 BPM [52:52]

BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 155 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Chokko - Spring Rain
02. Crazy Sonic - Hold Me
03. Mistol Team - Princesa Salavina
04. Cuervo, Dezibelio - Overdrive (MDK Remix)
05. Max Stealthy - Night Fever

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SKYLINE - Week 2

160 - 165 - 170 BPM [54:24]

BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 160 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 160 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Erven Miller - Spring Breeze (Taranhawk & Wally Remix)
02. Psicodelix, Ezquisofrenik, Loggik, Daniel Clavijo - Indrumalia
03. Dnk - Prowler Bob (Master Mix)
04. F-Word - The Crunch (Macho Remix)
05. Diistortiion - Cyber Warfare (DJ Hook Remix)

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SKYLINE - Week 3

165 - 170 - 175 BPM [54:02]

BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 165 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 175 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 165 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Nyllon - Kilombo (D.O.R. Remix)
02. Robien M - Aquamarine
03. Diskoschmitt - DeepesGut
04. Adam Twelve, Castek - The Eternal
05. Alex Thor - Digital Summer
06. Erven Miller - Spring Breeze

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SKYLINE - Week 4

170 - 175 - 180 BPM [52:34]

BPM CHART
3 minutes @ 150 BPM (warmup)
6 minutes @ 170 BPM
3 minutes @ 150 BPM
6 minutes @ 175 BPM
3 minutes @ 150 BPM
6 minutes @ 180 BPM
3 minutes @ 150 BPM
6 minutes @ 175 BPM
3 minutes @ 150 BPM
6 minutes @ 170 BPM
5 minutes @ 150 BPM (cooldown)

PLAYLIST:
01. Dragosh, Fabietto - Na Poftim
02. Robien M - Sunrise Of Spring (Second Edit Mix)
03. D Dub - Do That Rhymin' Thang (Pawas Remix)
04. Baldo - Speak To My Head
05. Jay Riordan - Neuvo (D O'Meara's Anti Social Behaviour Mix)
06. Synchro 69 - Rev Da Bass - WiRe Remix
07. Triple Agent - Metamorphosis (Cultur & Colombo Remix)

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