Cardio Coach Compendium

Fitnessfreakk366

Fitnessfreakk366

Cathlete
I wanted to share with you all my cheat sheets for Cardio Coach. I hate doing workouts where I don't have clue what is next. I'm very anal about that. So I have this printed up and posted in front of my treadmill so when I do these workouts I know what's next and I can mentally prepare for them.

So here you go!

CARDIO COACH #1 – 35 min.
Track 1: Warm up for about 5 minutes
Track 2: Steady State for about 4 minutes
Track 3: Challenge 1: 6 – 20 second level 3 hill climbs, 40 second rest
Track 4: 2 min. Steady State
Track 5: Challenge 2: 3 – 1 minute level 3 sprints, 1 minute rest
Track 6: Steady State – 4:30 minutes
Track 7: Challenge 3: 3 minute level 3 fast hill climb, last 20 seconds is level 4
Track 8: Cool Down

CARDIO COACH #2 – 35 min.
Track 1: Warmup for about 3 minutes
Track 2: Steady State – 4 minutes
Track 3: Challenge 1: Upper Level 2, lower Level 3 for 3 minutes
Track 4: Steady State – 3 minutes
Track 5: Challenge 2: 4 – 1 minute hill climbs, 1 minute rest (Level 3)
Track 6: Steady State – 5 minutes
Track 7: Challenge 3: 2 – 40 second fast paced hill climbs, 1 minute rest (Level 4)
Track 8: Cool down

CARDIO COACH REVISED #2 – 35 min.
Track 1: Warmup & Steady State – 4:15
Track 2: Challenge 1: 4 – 1 min. Level 3 hill climbs, 1 minute rest
Track 3: 2 min. rest; Challenge 2: 3 min. Level 3 hill climb, 3 min. Level 3 descend
Track 4: Steady State – 3:20
Track 5: Challenge 3: 5 – Level 3 45 second fast treks; 1 min. rest
Track 6: Cool down

CARDIO COACH #3 – 35 min.
Track 1: Warm up & Steady State – 8 min.
Track 2: Challenge 1: 6 – 30 second sprints, 30 second rest (Level 3)
Track 3: Steady State for 2:30 min.; Challenge 2: 2 – 3 minute hill climbs (Level 3 & 4)
Track 4: Steady State - 3 minutes
Track 5: Challenge 3: 4 – 10 second sprints, 30 second rest (Level 4)
Track 6: Steady State – 4:30 minutes
Track 7: Cool down
Track 8: Stretch

CARDIO COACH #4 – 45 min.
Track 1: Warmup & Steady State – 5 minutes
Track 2: Challenge 1: 2 minute level 3 sprint, 30 second rest; 1:30 minute level 3 hill climb, 30 second rest; 2 minute level 3 sprint
Track 3: Steady State – 3 minutes
Track 4: Challenge 2: 2 – 2 minute level 3 hill climb, 30 second rest; 1 – 2 minute level 4 sprint.
Track 5: Steady State – 3 minutes
Track 6: Challenge 3: 1 – 3 minute level 3 hill climb, 2 minute rest; 30 second sprint, 1 minute rest; 2 minute level 3 hill climb, 15 second rest; 1 minute level 4 sprint
Track 7: Steady State – 4 minutes

CARDIO COACH #5 – 60 min.
Track 1: 5 minute warmup
Track 2: Steady State – 3 minutes
Track 3: Challenge 1: 3 – 4 minute level 3 hill climbs, 2 minute rest
Track 4: Steady State – 3:30 minutes
Track 5: Challenge 2: 6 – 1 minute level 3 sprints, 30 seconds rest
Track 6: Steady State – 3 minutes
Track 7: Challenge 3: 4 – 30 second level 4 sprints, 90 seconds rest
Track 8: Cool Down
Track 9: Stretch

CARDIO COACH #6 – SEAN – 60 min.
Track 1: Warmup & Steady State
Track 2: Challenge 1: 1 – 3 min. level 3 climb, 1 min. level 4 sprint, 2 min. rest; 3 – 2 min. level 3 climb, 1 minute level 4 sprint, 2 min. rest
Track 3: Steady State – 4 minutes
Track 4: Challenge 2: 5 – 1 minute level 3 sprints, 1 minute rest
Track 5: Steady State – 3 minutes
Track 6: Challenge 3: 3 minute level 3 climb, 1 minute level 4 sprint
Track 7: Cool down
Track 8: Stretch

CARDIO COACH #6 – CANDACE – 60 min.
Track 1: Warmup – 5:30 minutes
Track 2: Steady State – 3:30 minutes
Track 3: Challenge 1: 5 – 1 minute level 3 sprints; 1 minute rest
Track 4: 2 min. rest.
Track 5: Challenge 2: 5 – 30 second level 4 sprints; 40 seconds rest
Track 6: Steady State – 3 minutes
Track 7: Challenge 3: Level 2 hill climb for 1 minute; level 3 climb for 2 minutes, level 4 for 1 minute.
Track 8: 3 minute rest.
Track 9: Challenge 4: 3 – 2 minute level 2 & 3 climbs/jog, 1 minute level 4 sprint; 2 minute rest
Track 10: Cool down
Track 11: Stretch

CARDIO COACH #7 – 1 hr. 05 min.
Track 1: Warm Up – 4 min.
Track 2: Steady State – 3 min.
Track 3: Challenge 1: 4 – 3 min. Level 3 endurance intervals (your choice of climbs or sprints); 3 min. at
Level 2
Track 4: Steady State – 3:50 min.
Track 5: Challenge 2: 10 – 1 minute alternating Level 3 climbs/sprints w/30 second rest
Track 6: Steady State – 3:50 min.
Track 7: Challenge 3: 3 minutes at Level 3 hill climb, 1 minute Level 4
Track 8: Cool Down
Track 9: Stretch

CARDIO COACH #8 – 1 hr.
Track 1: Warmup – 4:37 minutes
Track 2: Challenge 1: 3 minute Level 2-3 hill climb, 2 minute Level 3 hill climb, 90 seconds Level 4 finish.
Track 3: Steady State – 4 minutes
Track 4: Challenge 2: 2 – 8 minute Level 3 treks; 2 minutes rest.
Track 5: Steady State – 4:45 minutes
Track 6: Challenge 3: 3 minute Level 3 hill climb, 1 minute Level 4; 2 minute rest; 2 minute Level 3 hill climb, 1 minute Level 4; 1 minute rest; 1 minute Level 3 hill climb, 1 minute Level 4; 30 second rest; 1 minute Level 4 hill climb.
Track 7: Cool Down
Track 8: Stretch

PRESS PLAY – 1:05
Track 1:
Volume 5 Warm Up – 5:18
Volume 5 Steady State – 3:00
Volume 7 Challenge 1: 10 – 1 minute alternating Level 3 climbs/sprints w/30 second rest
Volume 3 Steady State – 2:00
Volume 3 Challenge 2: 2 - 2 minute Level 3 hill climb, 1 minute level 4, 1 minute rest
Volume 4 Steady State – 3:00
Volume 1 Challenge 3: 3 – 1 minute Level 3 sprints, 1 minute rest
Volume 6 Steady State – 3:20
Volume 2 Challenge 4: 4 – 1 minute level 3 hill climbs, 1 minute rest
Volume 5 Steady State – 4:30
Track 2:
Volume 7 Challenge 5: 3 minutes at level 3 hill climb, 1 minute level 4
Track 3:
Cool Down
Track 4:
Stretch/Relax
 
Thanks again Debbie. This is great for selecting those premixes too :cool:

I also enjoy those graphs on the website for each volume. I've tried printing them but they end up with a black background that uses a LOT of ink. :rolleyes: Oh well.
 
Thanks Debbie! Like you, I don't like to guess what comes next. I printed a "guide" but who knows where it ended up!

Carrie
 
Thanks for posting this Debbie! I don't do my CC workouts very often. I think this will help me reach for them more. I'm like you, I didn't like not knowing what was coming next.
 
Ha ha, I am glad I'm not the only one who likes to know what challenge I need to mentally prepare for! Sometimes Coach Sean doesn't give you much warning.

Thank you!
 
Debbie, this is awesome -- thanks! I normally try to go to cardiocoach.com the night before and "preview", but it'll be so nice to just have this handy!
 
Thank you so much Debbie!!

Speaking of anal, I have a three ring binder with plastic sleeves that has every workout typed up with exercise performed, equipment used, weight loads, etc...plus a place for my notes. I had printed off the pages from CC for each workout and use them to help me choose which workout I want to do. It is nice to have these notes to see where I was at the last time I did the w/o and to make sure I'm making improvements:)
 
NinjaMom said:
Thank you so much Debbie!!

Speaking of anal, I have a three ring binder with plastic sleeves that has every workout typed up with exercise performed, equipment used, weight loads, etc...plus a place for my notes. I had printed off the pages from CC for each workout and use them to help me choose which workout I want to do. It is nice to have these notes to see where I was at the last time I did the w/o and to make sure I'm making improvements:)
Click to expand...

Me too, Judy. I know what every workout I have entails. I have mine in a notebook as well. Obsessive much? LOL!!
 
Holy Cow! Debbie, this is JUST what I need. In fact, I was going to work on just this thing pretty soon. I want to mix up the challenges from different workouts, so that I can use them more effectively with my new incline trainer. I find that the slower paced challenges - HILLS - work best of course. So I want to get a bunch of those so I don't have to rely just on Vol 8. Sorry to ramble - my point is, this saves me a bunch of time!
 
THANKS Debbie !! That is awesome to have !!! I appreciate that you shared this !

I have never made my own workout with the cardio coach workouts, but maybe now I'll figure it out !!

:) :) Becky :) :)
 
I do the same thing with the notebook but I took my DVDs out of the cases and put them in zipper cases, in order of the notebook with the DVD cover in front of the printed out page...so I need more than one notebook and numerous DVD cases but they all match :)! They are arranged by type of workout too.

I really want the Candace workout - is there any way to get it? I know he doesn't sell it anymore but I don't know why. I wonder if he would make it available again? Anybody know?
 
Oops - I got off track...

Debbie - thanks for doing this. I have them printed out by workout with the details but this is super - much more concise.
 
Debbie, thank you so much for sharing this with us! This is awesome!! I love the Cardio Coach mish moshes you made, too! If anyone missed them, Debbie posted 4 custom CC mixes here: http://www.thecathenation.com/forum/showthread.php?t=267875&page=3

meowracer said:
I really want the Candace workout - is there any way to get it? I know he doesn't sell it anymore but I don't know why. I wonder if he would make it available again? Anybody know?
Click to expand...
Shana, you can't get Candace's workout anymore and I'm not sure why, but I wouldn't look for him to offer it again. He no longer sells the original Volumes 1 and 2 either, which were made before he brought Todd Washburn on board. You might want to check eBay, or maybe the swaps on VF or Ya Ya. If I still had mine I'd gladly give it to you. Candace's was the only CC workout I didn't like.
 
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Thanks, Debbie! Now I know what I'm in for...I am only on Level 3 right now, working my way up doing one level a month since I started CC in July.
 
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