Well, I'm going to overload you all with information here, lol. Here's the times and descriptions from CC Vol 2 Revised through Vol 6 (both Candace and Sean). It might be useful in building your own mish moshes if you know what each segment entails. HTH.
Kathy G
P.S. Do I win some kind of award for the longest posts ever (with this one and the iTread Breakdowns? LOL)
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Cardio Coach #6 – Candace – 53:33
1. (5:30)
Warm up - Brief warm-up to prepare you for the challenges ahead. Level 1 exertion - zone 1 heart rate.
2. (3:38)
Steady State 1 - Level 2 exertion - working to reach zone 2 heart rate.
3. (9:40)
Challenge 1 - In this challenge, you will be faced with 5 level 3 sprints. Each sprint is one minute in length with a one minute recovery. What makes this a true challenge is the brief rest before challenge 2!
4. (7:23)
Brief rest / Challenge 2 - You will have two minutes to catch your breath and prepare for 5 level 4 sprints. Each sprint is thirty seconds with a forty second recovery.
5. (3:04)
Steady - You will need this steady to recover before the final two challenges. Get your rest!
6. (4:05)
Challenge 3 - Challenge 3 is short and sweet. It starts off with a level 2 climb for one minute and moves into a level 3 climb for two minutes. Just when your heart rate peaks in the orange zone and you are feeling the effects of your anaerobic threshold, the mountain spikes straight up to a level 4 for the remaining minute. Dig in!
7. (16:12)
Steady / Challenge 4 - You will have 3 full minutes to recover before the final challenge. In Challenge 4 you will climb three monster hills where at the top of each is a sprint to the finish. For each of the three hills, you will begin by taking your resistance/incline settings to a level 3 effort for 2 minutes. As you near the top, prepare for the road to plateau as you have a choice here to sprint for the remaining minute at a level 3 or 4 exertion. If you hit your mark on the hill portion, it will feel like a level 4 regardless! Again, you will repeat these hills for a total of 3 times with a two minute recovery between each.
8. (4:01)
Cool down - Now that the hard part is over, it's time to enjoy the thought of knowing you've made it through a tough workout. Level 1 exertion and zone 1 heart rate.
9. (6:42)
Stretch / Relax - Join Candace for an after workout stress relief session. This segment is a little different from the traditional stretch tracks but it will leave you feeling alive and refreshed.
10. (4:16)
Coach's Notes - Intro from Sean
11. (5:03)
Coach's Notes - Candace Grasso
Volume 6 – Sean
1. (5:28)
Warm up - Brief warm-up to prepare you for the challenges ahead. Unlike Candace's version, V6 Sean style moves right into the first challenge. Level 1 exertion - zone 1 heart rate working to reach level 2.
2. (21:01)
Challenge 1 - Make way for a quick transition. As soon as the warm up is over, Sean will direct you to get on cadence and begin your first of 4 climbs. You will have 3 minutes to reach your orange zone heart rate, so do it steadily. Once you reach the 3 minute mark, you will climb at a level 3 for 2 solid minutes. Be mindful of the level 3/4 sprint at the top of the hill. The road will flatten out and it's off to the races as you finish the first interval with a level 3 or 4 sprint for one minute. Take the 2 minute break and get ready for 3 more just like the first!
3. (3:37)
Brief rest / Steady - If you didn't notice, the first challenge is 21 minutes and if you do it right, your heart rate should average 85% for more than a third of the challenge. That means, it's time now to get your rest. Jump into a level 2 effort when you are ready.
4. (9:47)
Challenge 2 - Now that you are rested up, it's time to hit challenge 2. In this challenge you will be asked to sprint at a level 3 effort for a 1:1 work to rest ratio. That's 1 minute work and 1 minute rest. You have 5 sprints in the challenge.
5. (3:04)
Steady 2 - Take it back to a level 2 and find your green zone heart rate.
6. (4:03)
Challenge 3 - Challenge 3 is short and sweet. It starts off with a level 2 climb for one minute and moves into a level 3 climb for two minutes. Just when your heart rate peaks in the orange zone and you are feeling the effects of your anaerobic threshold, the mountain spikes straight up to a level 4 for the remaining minute. Dig in!
7. (3:54)
Cool down - Now that the hard part is over, it's time to enjoy the thought of knowing you've made it through a tough workout. Level 1 exertion and zone 1 heart rate.
8. (7:16)
Stretch - Join Sean for a full body stretch
Volume 5
1. (5:17)
Warm-up - During the warm-up you will be asked to find a speed and resistance setting that is equal to your Level 1 exertion. At no time during the warm-up should your heart rate exceed your zone 1 percentage in addition, there should not be any burning sensation in your muscles. Your breathing should be controlled and comfortable 3.
2. (3:03)
Steady 1 - Let's step it up a notch and bring heart rate into the blue zone (65% - 75% of max). Don't over do it because challenge 1 is coming and it's a monster
3. (16:21)
Challenge 1- In Challenge 1, you are faced with the longest and possibly most difficult challenge in the entire series. Get ready for (3) level 3 hill climbs with 2 minutes rest in-between. Each hill is four minutes in length! The goal? Stay at 85% of your max heart rate or level 3 for each of the hills.
4. (3:10)
Steady State 2 - Use this time to recapture your energy, you're going to need it.
5. (9:36)
Challenge 2 - This challenge will give challenge 1 a true run for the money. Get prepared for (6) one minute sprints with 30 seconds of rest in-between (yeah.. 30 seconds!). Each sprint? 1:00 in length.
6. (3:13)
Steady State 3 - For advanced participants, too long of a rest should not be needed. Jump back to your level 2 exertion setting when you are rested up and get ready for the next challenge. Level 2 exertion & zone 2 heart rate.
7. (7:23)
Challenge 3 - The 3rd challenge is optional in the Volume 5workout and is designed for more advanced participants. Those who are seeking the challenge will faced with (4) level 4 30 second treks (combination of hill and sprint). This challenge is 100% anaerobic and will surely test your will and your stamina.
8. (5:39)
Cool Down - Equally the most important phase of the workout! Make sure that you have recovered from the final challenge before getting off your exercise equipment. Cardio Coach welcomes Carolyn Arends, an award winning singer, as a special guest to help cool you down.
9. (9:54)
Stretch
10. (5:41)
Coach's Notes - Each Volume of the Guided Workout Series will contain a special word from your Cardio Coach™.
11. (3:25)
Bonus Track - A special message from Carolyn Arends
Volume 4
1. (1:34)
Intro - Brief introduction that can be skipped after the first time listening.
2. (4:49)
Warm-up - During the warm-up you will be asked to find a speed and resistance setting that is equal to your Level 1 exertion. At no time during the warm-up should your heart rate exceed your zone 1 percentage in addition, there should not be any burning sensation in your muscles. Your breathing should be controlled and comfortable.3. Steady State One.
3. (8:15)
Challenge One - In Challenge 1, you are faced with a variety of intervals. We start if off with a 2:00 minute Level 3 sprint followed with :30 seconds of rest. Next, we climb a 2:00 Level 3 hill, again, followed with :30 seconds of rest. To finish off challenge 1, we have a 2:00 Level 3 sprint. Did you have your Wheaties?
4. (2:49)
Steady State 1 - Use this time to recapture your energy.. you're going to need it.
5. (7:56)
Challenge 2 - This challenge starts off with a 1:00 Level 3 hill climb that moves into a Level 4 climb for 1:00. Your rest is 30 seconds and we've got 2 more mountains just like the first!
6. (2:47)
Steady State 2 - For advanced participants, too long of a rest should not be needed. Jump back to your level 2 exertion setting when you are rested up and get ready for the next challenge. Level 2 exertion & zone 2 heart rate.
7. (11:00)
Challenge 3 - The 3rd challenge is optional in the Volume 4 workout and is designed for more advanced participants. Those who are seeking the challenge will faced with a 3:00 minute Level 3 climb to start. At the top, take a 1:00 rest and prepare for an all out Level 4 sprint for :45 seconds. After the rest, prepare for 2 minute level 3 climb followed by a 2 minute rest. The last sprint interval of the challenge is a Level 4 all out sprint for 1:00.
8. (4:02)
Steady State 3 - This phase is designed for recovery after the 2nd challenge. Once recovered, jump back into your level 2 steady state phase and start winding down for the cool down and stretch.
9. (3:09)
Cool Down - Equally the most important phase of the workout! Make sure that you have recovered from the final challenge before getting off your exercise equipment.
10. (6:17)
Stretch
11. (6:00)
Coach's Notes - Each Volume of the Guided Workout Series will contain a special word from your Cardio Coach™.
Volume 3
1. (7:59)
Warm-up & 1st Steady State - During the warm-up you will be asked to find a speed and resistance setting that is equal to your Level 1 exertion. During the warm-up your heart rate should not exceed your zone 1 percentage. In addition, there should not be any burning sensation in your muscles. Your breathing should be controlled and comfortable. At around 4:30, you will be asked to bump up your exertion to a level 2 or green zone heart rate (75% of max).
2. (6:02)
Challenge 1 - In the 1st Challenge, you will be faced with 6 level 3 sprints. Each sprint is 30 seconds in length with a 30 second break in-between at level 2. Your heart rate should not exceed 85% of your max heart rate during the entire challenge or your orange zone.
3. (10:10)
Challenge 2 - You'll have a brief rest at the beginning of challenge 2 but get ready because the leg burning, gut wrenching hills are coming up quick. In Challenge 2, you'll be faced with two tough gradual exertion building hills. In hill one, you will be asked to set your speed and resistance to reach a level 3 exertion by the time you reached the end of the first minute. At the beginning of the second minute, your goal is to maintain your orange zone heart rate for an entire minute (do not exceed it!). For the last minute of the 1st hill, your goal will be to reach the red zone (for advanced participants only) or a level 4 exertion. After the first hill, you will have a minute rest before you begin hill 2 which is the same as the first.. but with this one, you'll know what to expect! For those of you feeling spunky, repeat challenge 2 for a longer workout.
4. (3:10)
Steady State 2 - If this level 2 green zone phase isn't welcomed by you, than you may consider adjusting your settings on challenge 2 for your next workout! Get ready for the 3rd and final challenge! Set it on steady state and....
5. (2:56)
Challenge 3 - Last chance to work! In this challenge, you will be faced with 4 level 4 sprints. Each sprint is 10 seconds in length, so you'll have to be quick with your fingers. Treadmill users should be especially ready and may consider stepping on the side rails during the rest periods. There is a 30 second break in-between each sprint but be aware of a few surprises thrown in by Todd Washburn, the composer and creator of the music in Vol. 3. He obviously thought that there would be a chance you'd want a few surprises! Take notice that your exertion level will definitely reach level 4 but your heart rate may not. This is due to the short sprints.
6. (4:30)
Ending Steady - While you are free to do what you want in any Cardio CoachTM Guided Workout, it is highly recommended that you follow the program because of the intense nature of the workout structure. Use this final steady state period to bring your heart and body back down to safe levels before you begin the cool down. Advanced participants may wish to use this last period to exercise into their orange zone. Just make sure if you do take that route that you take the time to cool down!
7. (5:01)
Steady State 3 - Cool Down - Ahhhhh. Nothing like the feeling of reaching the cool down. This is a great time to drink a bunch of water! Use this time to get your heart rate back into the blue zone. Regain your breath and allow your muscles to regain some energy before you stop the workout. Level 1, blue zone.
8. (5:32)
Stretch - If you were not already aware... stretching is one of the components of fitness! Find a safe spot on the floor with plenty of room and let Sean guide you through a brief stretch to continue the cool down
9. (4:20)
Coach's Notes - Hear it straight from your Coach's mouth.
Revised Volume 2
1. (1:52)
Intro - Brief introduction that can be skipped after the first time listening.
2. (4:13)
Warm-up - During the warm-up you will be asked to find a speed and resistance setting that is equal to your Level 1 exertion and will be responsible for gradually increasing your effort until you reach a level 2 effort or green zone heart rate before the beginning of the first challenge.
3. (7:49)
Challenge 1 - In challenge 1, set your sights for 4, level 3 hill climbs. Each hill is one minute in length with a 1 minute recovery.
4. (8:24)
Challenge 2 - The first 1:50 of this challenge gives you a quick level 1 or level 2 recovery. Then, it's onward and upward with a level 3 hill climb for 3 minutes. You will have a second brief rest once at the top but the challenge isn't over. Prepare for a 3 minute level 3 sprint as you zoom down the mountain.
5. (3:18)
Steady State/Rest - This phase is designed for recovery after the 2nd challenge. Once recovered, jump back into your level 2 steady state phase and get ready for the final challenge.
6. (8:39)
Challenge 3 - The 3rd challenge is optional in the Volume 2 workout and is designed for more advanced participants. Those who are seeking the challenge will be faced with 4 Level 4 fast paced hill climbs. Each hill is 45 seconds in length with a 1 minute rest in between. Both your speed and resistance settings will help you achieve close to your Level 4 effort. Heart rate should stay in the orange zone for most of the challenge and depending on how hard you work, you may just see some red zone numbers.
7. (4:59)
Cool Down - Equally the most important phase of the workout! Make sure that you have recovered from the final challenge before getting off your exercise equipment.
8. (4:58)
Coach's Notes - Each Volume of the Guided Workout Series will contain a special word from your Cardio Coach™.
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