Saundra

Cardio Coach Volume 4 is an MP3 Download workout that you can use on virtually any piece of cardio equipment. I use this workout with my treadmill. Volume 4 clocks in at 52:38 if you do the whole workout including the stretch. Take out the stretch and your workout is just over 46 minutes. This workout includes a warm up, a cool down, 3 steady state, and 3 challenges.  The steady states are used for recovery after each challenge. Challenge 1 consist of 2 minute sprint, 2 minute hill climb and another 2 minute sprint.  In between the sprint hill intervals, Sean (your cardio coach) gives you a 30 second rest.  Challenge 1 last for 8 minutes and 15 seconds. Challenge 2 has you cranking up your incline or resistance for two hill climbs.  There is a 30 second rest between hill climbs. This challenge is 7 minutes and 56 seconds. Sean gives you the option of skipping Challenge 3. If you do it, you will be doing hill intervals and varying the time and rest period of ...

Cardio Coach Volume 6 is 58 minutes long. Your coach is Sean O'Malley and Sean takes you on a journey through several challenges and steady state intervals. This workout recommends the use of a heart rate monitor. You use the heart rate monitor to keep track of which level you are working at. The levels are : Level 1 Blue - 55% to 65% of max heart rate Level 2 Green - 65% to 75% of max heart rate Level 3 Orange - 75% to 85% of max heart rate Level 4 Red - Above 85% The workout breaks down as follows : warm up - 5:28, Level 1 to Level 2 Challenge 1 - 21:01, Four Level 3 to Level 4 hill climbs, followed by a 1 minute sprint, 2 minutes of rest Steady State 1 - 3:37, Level 2 Challenge 2 - 9:47, Five Level 3 Sprints, Sprint for 1 minute, rest for 1 minute Steady State 2 - 3:05, Level 2 Challenge 3 - 4:04, Level 2 Climb for 1 minute, Level 3 Climb for 2 minute, Level 4 climb for 1 minute Cool down - 3:55, Level to Level 1 Stretch - 6:42 I like Cardio Coach Volume 6 because it has more...

Cardio Coach Volume 7 is the longest Cardio Coach workout. If you do the workout as designed, it clocks in at 73:46. That includes a 12 minute ending stretch. The breakdown for this workout is : Warm up - 4:03 at Level 1 Steady State 1 - 3:03 at Level 2 Challenge 1 - 22:14 - this is four Level 3 treks, each trek is 3 minutes with 2 minutes of rest. Steady State 2 - 3:49 at Level 2 Challenge 2 - 15:04 - this is ten Level 3 Intervals, Alternating Level 3 Hill for 1 minute, 30 seconds of rest, Level 3 Sprint for 1 minute, 30 seconds of rest Steady State 3 - 3:50 at Level 2 Challenge 3 - 5:01 - this is a L3 Trek for 4 minutes followed by a Level 4 Trek for 1 minute Cool Down - 4:48 - work yourself back down to Level 1 Stretch - 12:00 I didn't do the ending stretch. This is one of my favorite Cardio Coach workouts. I absolutely love the musical score for this. As always, Sean is very motivating. My favorite section is Challenge 2. 4 stars

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...

Cardio Coach Volume Two is a downloadable mp3 workout that you can use with cardio workout equipment. I used it with my treadmill. The coach is Sean O'Malley and in Volume Two, Sean leads you through a 39 minute workout that takes you through various level and intensity. You decide your own level and your intensity based on how hard you work. There are four levels in the Cardio Coach program . Level 1, Blue Zone, Heart Rate 55 to 65% Level 2, Green Zone, Heart Rate 65 to 75% Level 3, Orange Zone, Heart Rate 75 to 85% Level 4, Red Zone, Above 85% To get the most out of this workout you really need a heart rate monitor. The workout breaks down as follows : Warm up (4:13) - Level 1 into Level 2 Challenge 1 (7:49) - Four Level 3 Hills, Each hill is 1 minute with a 1 minute recovery in between. Steady State 1 (1:50)- Level 2 Challenge 2 (6:30) 1 Level 3 Hill for 3 minutes, 30 Second recovery, 1 level 3 sprint for 3 minutes, Steady State 2 (3:18) - Level 2 Challenge 3...

Cardio Coach Volume 3 is a downloadable audio workout. It is coached by instructor Sean O'Malley and it is a guided cardio workout designed to be used on fitness cardio equipment. I use these workouts with my treadmill but you can use them with bikes, elliptical machines etc as well. Volume 3 is approximately 45 minutes if you do the stretch that Sean includes. I stretch myself so I only ever do the cardio portion which is just over 39 minutes. To get the most out of the workout you will need a heart rate monitor. The way the workout works is based on your perceived exertion and level of effort. There are four zones or levels. Level 1 Effort - Blue zone equates to a heart rate range between 55% - 65% Level 2 Effort - Green zone equates to a heart rate range between 65% - 75% Level 3 Effort - Orange zone equates to a heart rate range between 75% - 85% Level 4 Effort - Red zone equates to a heart rate above 85% Sean directs you through the various levels and tells you what you ...