Audiofuel Power Up 2012 Interval Training


Audiofuel Power Up 2012 Pyramid Interval Training


I’ve always said Audiofuel rocked. Now they really do. Audiofuel’s Power Up 2012 Pyramid Interval Training tracks have left their dancing shoes behind and put on their biker boots.

A pyramid session is split into sprints and recoveries, the seconds/minutes increasing on the way up to the top of the pyramid and decreasing on the way down. The longest sprint in the session I tried out today is two minutes, so even lightweights like me aren’t scared of giving it a go. What’s even better is that you’re allowed to walk in the recovery bits.

Having a new training session motivated me to get out of the house. I haven’t run for a week as I‘ve got a bad knee but I wanted to try out the pyramid session. I also wanted to try out my new Craft running top.

craft-running-top-pink (Please excuse my cat licking her bum)

I’m a fan of Craft tops. They’re not expensive, fit well, comfortable, stay in place and still look good after they’ve been washed lots of time (unless your washing machine is like mine and eats your clothes).

With my new running top on and my new Audiofuel pyramid session in my iPod, I flew out the door, eager to run. There are two levels to choose from – 20 or 30 minutes. I chose my level of hardcore – 30 minutes. (Actually, I chose 30 minutes because I wanted a 30 minute run but sshhh, don’t tell anyone.)

It starts off with Sean (one of the founders of Audiofuel) introducing himself and explaining about the pyramid session and then leads into the warm-up with Audiofuel’s trademark ‘one two three four’. After the warm-up is the first sprint of 30 seconds, followed by the first recovery – also 30 seconds. The sprints and recoveries go up in increments of 15 seconds until the top of the pyramid of 180 seconds is reached. During the sprints, Sean gives encouragement and shouts out things like ‘COME ON, LET’S GO!’ and ‘LET’S SEE YOU FLY!’ and as he’s telling me to fly, I catch a glimpse of my shadow and um, I’m seriously not flying. In fact, it looks like my shadow would like a bit of a sit down.

On the other side of the road, I see two girls jogging. I’m not sure why I’ve decided they’re jogging and not running, maybe it’s because they’re wearing lots of clothes and going slowly (ha, like I’m not going slowly). I’m on a walking bit of my recovery and I’m hoping they don’t think I’m a lightweight and I want to shout out ‘I’M DOING INTERVALS. I’M ALLOWED TO WALK’ and then I’m on a sprinting bit and I’m about to catch them up and I think oh fuck, they’ll think I’m purposely overtaking them and just as I’m so close I could almost bite one of them on the shoulder*, it’s the recovery bit again and I slow down and then I’m hoping they don’t think I’m playing tag with them and then they go off a different way and I can stop wondering what strangers are wondering and I carry on doing fast bits and doing slow bits and then I’m in a field and as I’m on another walking bit, two girls are running up towards me and they must be proper runners as they’re wearing short shorts and I want to shout out again ‘I’M DOING INTERVALS. I’M ALLOWED TO WALK’ and I wonder why there’s so many people out running today as that’s five in total (I didn’t bother mentioning the man I saw, he wasn’t very interesting and he never says hello to me anyway so he can bog off) and maybe they all got their happy face magazines the other day and thought ‘OH SHIT, I’D BETTER START DOING  A BIT OF JOGGING’ and because I deferred from last year, I also got the happy face magazine and so I’d better stop pissing about and do some jogging too.

Anyway, Audiofuel’s Power Up 2012 Pyramid Interval Training session: It’s magic, as my mile splits – even with the walking bits – are faster than I’ve done for ages. And it’s rock music, none of that poncey dancey stuff**.

*I’d like to point out that I have never bitten anyone on the shoulder.

**I like the dancey Audiofuel stuff too.


  • This sounds interesting! Is it worth purchasing one of these? I’m very tempted! Would be much easier than consistently staring at my stopwatch.

  • Definitely worth it! I love Audiofuel – been using it for years.

    p.s. I tried to comment on your blog yesterday but couldn’t get through the Captcha thing – I tried three times! I wanted to ask you about running in the countryside.

  • I had Audiofuel recommended to me recently but I’ve not tried it yet. I’m going to give it a go soon, I need telling when to go fast as I’m usually running at a snails pace. Well done on the smiley face magazine, I got a sad face which I’m kinda relieved about!!

  • Thanks for the great review Cathy, I’ve often thought I should get some tshirts made with: “IF I’M WALKING ITS BECAUSE I”M DOING INTERVALS” writ large on the back. So that people don’t think I’m just a slacker!!! If I get some made, you’ll be the first to get one. x

  • Brilliant review Cathy – I’ve bookmarked the Audiofuel link & will be downloading it very soon (*read* in a minute!)

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