Bass 10

BASS TEN (10:1 Intervals)

This 5-mix series offers conditioning training with 10-minute runs followed by 1-minute recovery periods. Each mix is 5 Beats Per Minute faster than the previous one.

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

BASS 10 - Week 1

160 Beats Per Minute [44:51]

BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 160 BPM
01 min. @ 150 BPM
10 min. @ 160 BPM
01 min. @ 150 BPM
10 min. @ 160 BPM
05 min. @ 150 BPM (cooldown)

PLAYLIST:
01. Carlo In Action - U See Me
02. Metodi Hristov - Way Out Of Here
03. Groove Coctail - Romance (Original Vocal Mix)
04. Digital Breaks Foundation - Experience
05. DJ Wady - Sunshine
06. Home Alone - The Sound (EK Remix)
07. Jevne - Between Gravity
08. Jozhy K - Cloud of Gladnesses

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BASS 10 - Week 2

165 Beats Per Minute [45:02]

BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
05 min. @ 150 BPM (cooldown)

PLAYLIST:
01. Tolga Diler - Direction Istanbul (Secret Groovers Remix)
02. F.Sonik - ZuluMal
03. Gabe, Marcello V.O.R. - Maracatumara
04. Andy Clockwork - Sprung Clocktower
05. Triple Agent - Metamorphosis (Kultur & Colombo Remix)
06. Halobeatz, Matroid - All Glory
07. Beat Rangers - Where Are My Glasses (Blazer Remix)
08. Total Sound - Sunbeam On Twilight

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BASS 10 - Week 3

170 Beats Per Minute [44:59]

BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
05 min. @ 150 BPM (cooldown)

PLAYLIST:
01. Francesco Bonora - Flute Olenza
02. Hubert Gomez - Leonela Deep (Nhestor Remix)
03. Random Soul - Prime for the Airwaves (Da Sunlounge Remix)
04. Storyteller - Proof
05. Burak Harsitlioglu - Crack the Wall
06. Audioklinik - Cubus
07. Shane Berry - Aurora Borealis (Doubledecker Remix)
08. Paul Kwitek - In The Past

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BASS 10 - Week 4

175 Beats Per Minute [44:33]

BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 175 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
05 min. @ 150 BPM (cooldown)

PLAYLIST:
01. Reset Robot - We Do It (James Talk Remix)
02. Chris Lake, Marco Lys - Cross the Line (LJ MTX, & Ciconte Remix)
03. W.A.N. - That Night
04. Skylab 2000 - Rollergirl (LJ MTX, & Ciconte Remix)
05. Digibox - Passenger
06. The Playfellow - The Gunz (Sidel Remix)
07. Daniel D - Cash Money
08. Adam Gadomski - Sun in the Winter

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BASS 10 - Week 5

165 - 170 - 175 BPM [46:29]. The final mix in the Bass Ten Intervals series is an "escalator" mix that pulls out all the stops for a great run and a strong finish.

BPM CHART
05 min. @ 150 BPM (warmup)
10 min. @ 165 BPM
01 min. @ 150 BPM
10 min. @ 170 BPM
01 min. @ 150 BPM
10 min. @ 175 BPM
05 min. @ 150 BPM (cooldown)

PLAYLIST:
01. Anna Stefani - Sao Tome
02. Graham Dunn - Panfried Funk
03. Jon Sweetname - Damos
04. Tactica - Loretto Song (Felix Stone Remix)
05. Feno - Spirit Level (Shane Berry Remix)
06. Dragosh - Get Late
07. Audioklinik - Knock Out
08. Isaac Fisherman, Sam Stroke - Gone Forever (Kid Merkury Remix)

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