allwildgirl
Cathlete
It's about 60 minutes if you do the optional fifth challenge at the end. And you can do it at whatever time you like, just check in when you're done
CCPP Saturday
- Thread starter allwildgirl
- Start date
here's a breakdown:
CC Press Play-72:14; Warm up - Press Play workout begins with the warm-up track from the Volume 5 workout with freshly recorded narration from your coach, Sean. Level 1, Blue Zone heart rate. Steady State 1 - The Vol.5 warm-up without the Vol.5 first steady state just didn't seem right. This steady has all new narration as well and even contains a few words of wisdom from Jim. Level 2 exertion - working to reach Green Zone heart rate. Challenge 1 - We begin the Press Play workout with one of the toughest challenges ever created in the Cardio Coach workout series. In this never before heard challenge track, you will be faced with 10 level 3 high intensity intervals with only a 30 second rest between each. The 10 intervals will alternate between a level 3 hill and a level 3 sprint. Be careful to stay within your Orange Zone heart rate limits or your Level 3 exertion because there are 4 more challenges in the workout! Rest / Steady 2/ Challenge 2 - If you took on Challenge 1 the way it was designed, the rest / steady at the beginning of this next challenge will be well received. You will begin with a refreshing track of music that encourages you to get your rest until you are ready to hike it back up to a level 2 effort. You will then begin preparing for a progressive pair of hill climbs, each one 3 minutes in length with one minute rest between. In both hills, you will begin by gradually increasing your resistance over the course of 60 seconds until you reach a Level 3 effort or 85% of max heart rate. Once there, settle in to your Level 3 effort and allow heart rate to plateau for 60 seconds. As you complete the 2nd minute, you will start adjusting your resistance to find your level 4 effort before the final minute is up. After the 3 minute climb, you will have a minute to rest and then do it all again! Steady State 3 - Now we’re really starting to get warmed up. Take advantage of this recovery. While many of you were looking forward to a challenge from the illustrious Volume 4, it just didn't work out… But, this steady is from the Volume 4 and it’s a track that always seems to reach deep within and tap into a reserve of energy I didn't know I had. Let’s trust it does the same for you. Again, level 1 – then level 2 as you are ready. Challenge 3 - This Challenge contains 3 level 3 sprints. Each sprint is one minute in length with a one minute rest. Set your resistance and speed to your level 3 perceived effort and get ready for a series of tough sprints set to incredible tribal trance. After this challenge, you'll feel as if you just went on a jungle expedition. Your heart rate should reach the upper limits of your orange zone. Steady 4 - You have made it to our longest oasis.. a safe refuge that will allow you to rest your overworked muscles and return to an aerobic state. If you are running low on water, and you are planning on tackling the 5th optional and never before heard challenge from the Volume 7 workout, then, this is a great time to make a pit stop. Re hydrate and recoup your energy. Challenge 4 - In challenge 4, set your sights for 4, level 3 hill climbs. Each hill is one minute in length with a 1 minute recovery. Heart rate should reach 85% of your true max near the top of each hill. Steady State 5 - Work to regain your level 2 effort, and allow your heart, body and mind to relax. This steady, borrowed from Volume 5 was specifically chosen for this workout and the significance it brings to this day. Challenge 5 - In our next challenge, we will take on a 4 minute stretch of road that will put your survival instincts to the test. With a mixture of speed and resistance, find your level 3 effort and hang onto it. To maintain your level 3 effort, adjust your resistance throughout the 4 minutes while working to keep your speed. The last minute will most likely bring you in to your level 4 effort. Chase? Or be chased? Cool Down Take your effort down to a level 1 and allow your heart rate to return to your blue zone as Corina Brouder dedicates her #1 hit song, Another Day, created with all new vocals & special lyrics, just for Jim. Stretch / Relax (6:42)- 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.
CC Press Play-72:14; Warm up - Press Play workout begins with the warm-up track from the Volume 5 workout with freshly recorded narration from your coach, Sean. Level 1, Blue Zone heart rate. Steady State 1 - The Vol.5 warm-up without the Vol.5 first steady state just didn't seem right. This steady has all new narration as well and even contains a few words of wisdom from Jim. Level 2 exertion - working to reach Green Zone heart rate. Challenge 1 - We begin the Press Play workout with one of the toughest challenges ever created in the Cardio Coach workout series. In this never before heard challenge track, you will be faced with 10 level 3 high intensity intervals with only a 30 second rest between each. The 10 intervals will alternate between a level 3 hill and a level 3 sprint. Be careful to stay within your Orange Zone heart rate limits or your Level 3 exertion because there are 4 more challenges in the workout! Rest / Steady 2/ Challenge 2 - If you took on Challenge 1 the way it was designed, the rest / steady at the beginning of this next challenge will be well received. You will begin with a refreshing track of music that encourages you to get your rest until you are ready to hike it back up to a level 2 effort. You will then begin preparing for a progressive pair of hill climbs, each one 3 minutes in length with one minute rest between. In both hills, you will begin by gradually increasing your resistance over the course of 60 seconds until you reach a Level 3 effort or 85% of max heart rate. Once there, settle in to your Level 3 effort and allow heart rate to plateau for 60 seconds. As you complete the 2nd minute, you will start adjusting your resistance to find your level 4 effort before the final minute is up. After the 3 minute climb, you will have a minute to rest and then do it all again! Steady State 3 - Now we’re really starting to get warmed up. Take advantage of this recovery. While many of you were looking forward to a challenge from the illustrious Volume 4, it just didn't work out… But, this steady is from the Volume 4 and it’s a track that always seems to reach deep within and tap into a reserve of energy I didn't know I had. Let’s trust it does the same for you. Again, level 1 – then level 2 as you are ready. Challenge 3 - This Challenge contains 3 level 3 sprints. Each sprint is one minute in length with a one minute rest. Set your resistance and speed to your level 3 perceived effort and get ready for a series of tough sprints set to incredible tribal trance. After this challenge, you'll feel as if you just went on a jungle expedition. Your heart rate should reach the upper limits of your orange zone. Steady 4 - You have made it to our longest oasis.. a safe refuge that will allow you to rest your overworked muscles and return to an aerobic state. If you are running low on water, and you are planning on tackling the 5th optional and never before heard challenge from the Volume 7 workout, then, this is a great time to make a pit stop. Re hydrate and recoup your energy. Challenge 4 - In challenge 4, set your sights for 4, level 3 hill climbs. Each hill is one minute in length with a 1 minute recovery. Heart rate should reach 85% of your true max near the top of each hill. Steady State 5 - Work to regain your level 2 effort, and allow your heart, body and mind to relax. This steady, borrowed from Volume 5 was specifically chosen for this workout and the significance it brings to this day. Challenge 5 - In our next challenge, we will take on a 4 minute stretch of road that will put your survival instincts to the test. With a mixture of speed and resistance, find your level 3 effort and hang onto it. To maintain your level 3 effort, adjust your resistance throughout the 4 minutes while working to keep your speed. The last minute will most likely bring you in to your level 4 effort. Chase? Or be chased? Cool Down Take your effort down to a level 1 and allow your heart rate to return to your blue zone as Corina Brouder dedicates her #1 hit song, Another Day, created with all new vocals & special lyrics, just for Jim. Stretch / Relax (6:42)- 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.