Cardio Coach Volume 8 - Thoughts

Cardio Coach Volume 8 is an MP3 downloaded interval workout that you can use - I guess - with any piece of cardio equipment. I use the Cardio Coach series with my Treadmill.
The Coach is Sean O'Malley and he guides you through the workout using resistance and speed challenges. Volume 8 is 67 minutes long but that includes a stretch segment. If you do just the treadmill portion, the workout clocks in just under 59 minutes.
To get the best out of the workout, you need a heart rate monitor that can give your heart rate max percentages so that you will know what zone or level you are working out at.
The zones are:
Blue - 55 - 65%
Green - 65 - 75%
Orange - 75 - 85%
Red - 85 - 95%
Sean is telling you what zone you should be in throughout the workout.
Volume 8 breaks down as follows:
Warm up - 4:37 (Starting at Level 1 and working towards Level 2)
Challenge 1 - 6:43 (3 minutes starting at Level 2 working towards Level 3, Level 3 Hill Climb for 2 minutes, followed by a level 4 Hill climb for 90 seconds) If you are using a treadmill, a hill climb would be increasing your incline.
Steady State 1 - 3:57 at Level 2
Challenge 2 - 18:46 - Yep challenge 2 is almost 19 minutes - it is broken up into two Level 3 treks which are 8 minutes each. You get a 2 minute rest in between the two treks. A trek is when you increase both your speed and resistance (incline).
Steady State 2 - 4:46 at Level 2
Challenge 3 - 15:35 -There is a lot going on in this challenge. Essentially, you are doing drop set intervals for 4 rounds. You start with a Level 3 Hill climb for 3 minutes, immediately followed by a Level 4 climb for 1 minute, followed by 2 minutes of rest. As you proceed through the intervals, you drop a minute off the Level 3 hill climb but you also loose seconds off the Rest time.
Cool down - 4:38 - Working to bring yourself back to a Level 1.
Stretch segment - about 7 minutes. I didn't do this segment. I did my own stretching.

This workout is different from some of the other Cardio Coach section in that it does not contain any speed drills. The challenges are hill climbs and treks and they are long so there is not as much variety.
Love the music. Love love love Sean's voice.
3 1/2 stars