SpeedBump

SPEEDBUMP

This 4-part series uses Progressive Intervals (Interval training in which each segment is slightly faster than the last) to advance from your current speed to a competitor's pace of 180 Beats Per Minute.

General Info

Use each mix three times during its week.
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

SPEEDBUMP 1 - "Staircase of the Gods"

160 - 165 - 170 BPM [39:40]

BPM CHART
3 minutes @ 150 BPM
8 minutes @ 160 BPM
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM

PLAYLIST:
01. DJ Misjah - Like It Hot (Uto Karem Remix)
02. Bumble, Romz - N'roll
03. Diovanni - La Fiesta Latinos
04. Deep Horizons - Start Point
05. DJ Misjah - So High (Trevor Rockcliffe Remix)
06. Emil Lanne - Beat Street (Ross Couch Remix)

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SPEEDBUMP 2 - "Chutes & Ladders"

165 - 170 - 175 BPM [40:03]

BPM CHART
3 minutes @ 150 BPM
8 minutes @ 165 BPM
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM

PLAYLIST:
01. Habersham - Into the M
02. Human Adams - Robotto
03. Jevne, Fourfeet - Take My Time (Rhodes Dub)
04. Impact Mechanics - Move (Aaron Chase Remix)
05. DJ Veztax - Ne Me Fukat
06. Edu Yattah - Love Tear
07. Ivan Devero - La Danza De Gargamel
08. Emil Lanne - Rhythmic Foundation (Edmund Remix)

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SPEEDBUMP 3 - "Top of the World"

170 - 175 - 180 BPM [38:50]

BPM CHART
3 minutes @ 150 BPM
8 minutes @ 170 BPM
3 minutes @ 150 BPM
8 minutes @ 175 BPM
3 minutes @ 150 BPM
8 minutes @ 180 BPM
3 minutes @ 150 BPM

PLAYLIST:
01. James Bledsoe - Nobody (Kirby Mix)
02. Gadotti - Porno Barbie
03. Jake Chec - Bassline
04. DJ Misjah - In the Sky
05. Ivan Devero - Hard Love Tech
06. Icon, Lighthouse - Cabecudas Beach
07. Roman Zawodny, Lilonee - Underground EP (Rydel vs. Coltfreak Remix)
08. Jerome Baker - Intensity
09. James Bledsoe - Nobody (Kirby Mix)

== Please support these artists ==

SPEEDBUMP 4 - "Rapid Transit"

180 BPM [56:00]

PLAYLIST:
01. Pint Size - Deep Down (Emil Lanne Remix)
02. Aaron Roberts - Soul It As Funk (Scud Bloom's Dub Mix)
03. Aaron Roberts - Soul It As Funk (Spur's Remix)
04. Aaron-Carl - I Refuse (Quentin Harris Remix)
05. Rob Curtis & Anistropic - Quicksilver (Anistropic Remix)
06. Rocket - Voices of Freedom
07. Seth Vogt - Don't Turn Away (Oracle Dub Remix)
08. Roman Zawodny, Lilonee - Underground EP (Edy C Remix)
09. The Scientifics - Invading Claire
10. Reda - Assonance
11. Timoshii - Top One - Jackbot's Epic Klubb Dubb Mix
12. Seth Vogt - Don't Turn Away (South Rakkas Crew Remix)

== Please support these artists ==