i saw lori asking about iTreads and i have revised my list (since i have gotten more), so i will post it here along with the cardio coaches i have. bbl for personals. i'm gonna take a nap as i am in a bit of a food coma!
iTreads:
Set 1 60 min.-warm up, small hills and intervals, sprints, heavier hills, steady pacing.
Set 1 40 min.-increasing speed and incline concurrently; large incline, speed work, and sprints
Set 2 60 min.-warm up, small hills and intervals, sprints, heavier hills, steady pacing.
Set 2 40 min.-warm up, hills, sprints, and intervals
Set 3 40 min.-warm up, hills, sprints, and intervals
Set 3 60 min.-warm up, small hills and intervals, sprints, heavier hills, steady pacing.
Set 4 60 min.-warm up, small hills and intervals, sprints, heavier hills, steady pacing.
Set 5 40 min.-40 min.-warm up, hills, sprints, and intervals
Set 5 60 min.-indoor marathon training; alternating 6 minutes running w/ speed increases w/ 1 minute recovery; run/walk; run 6.0 on 8% hill w/ recovery walk; run w/ speed increases .1 or .2 every minute; walk up 10% hill; increase to 11%; set of squats on treadmill; short sprint (60s), recovery walk; long sprint (90s), recovery run, recovery walk; long sprint, recovery run, recovery walk; fast sprint, increase speed .5, decrease speed .5, recovery walk; going home-flat and fast.
Outdoors Set 6 60 min.
Set 7 60 min.-run w/ speed increases during warm up; walk up 10% hill; run w/ speed increases; run up 6% hill; run w/ speed increases .1 or .2 every minute; 90 second sprint w/ recovery walk; 60 second sprint w/ recovery run; run up 3% hill; recovery run; 90 second sprint w/ recovery walk; 90 second sprint w/ recovery walk; walk up 10% hill; going home-steady state for 8 minutes w/ optional speed increases; cool down-walk.
Set 7 40 min.-consistent pace increases; steady state with mid-size hills; intervals of speed work.
Set 8 60 min.-steady state with heavy hills; continuous speed increasing slowly; speed intervals; fast recovery with small hills and one large hill at the end.
Set 8 Tread/Ballet 40 min.-10 minute run then 5 minutes of cardio and 5 minutes of deep muscle conditioning alternating; run is flat with few hills.
Set 9 60 min.-sprints and distance. Flat and fast!
Set 9 40 min.-increasing speed and incline concurrently; speed work and sprints.
Outdoors Set 10 60 min.
Set 12 45 min.-quick warm up and 4% hill; steady run then 4% hill; long, fast intervals.
Set 13 30 min.-6 sprints, 6 recoveries.
Set 13 45 min.-warm up; 3% incline; steady run; series of short runs up 6% hill; run up 2% hill; easy run home.
Set 14 45 min.-endurance run with a 6:1 ratio. 6 minutes of running with 1 minute of a challenging recovery.
Set 14 60 min.-mostly flat-phase 1 run and increase incline to 2%; 2 increase speed gradually, mostly steady state; 3 increase speed 5-6% then steady; 4 steady w/ 2-3% hills.
Set 15 60 min.-warm up on a small incline; 2% speed increase; 3 minute sprint, heavy hill (10%), steady pace; sprints on small incline, steady pace, hill climb (5%); running intervals up to 5%; 3 minute sprint; easy pace home.
Set 17 45 min.-warm up; speed increases with steady run up 3% hill; steady flat run; intervals; intervals on 2% hill; sprints on 6% hill; steady, fast run for 5 minutes; 3 60 second sprints to end.
Outdoors Set 17 60 min.
Set 18 40 min.-start with 8-10% hills; flat and steady; 8% hill; steady run with speed increases.
Set 19 30 min.-sprint work.
Set 19 (Tread and Tush) 45 min.-5 minutes cardio, 5 minutes sculpting.
Set 20 30 min.-increase speed .1 every minute w/ walk recovery every 10 min.
Set 20 60 min.-warm up with small incline (2%) with intervals of 2-3% speed increases; base pace with 5, 6, and 8% hill; steady run on the flats with bursts of speed; sprints and interval challenges; going home.
Set 21 35 min.-intervals and sprints; pace goes from high to low; high intensity peaks to low intensity recovery runs.
Set 24 60 min.-interval run; flat and fast; includes 5 sprints; first sprint during phase 1; the rest at the end of phase 2.
Cardio Coach
CC 1-35:26; Warm up - Brief warm-up to prepare you for the challenges ahead. Level 1 exertion - zone 1 heart rate. Steady State 1 - Level 2 exertion - working to reach zone 2 heart rate. Challenge 1 - Challenge 1 consists of 6 - 20 second level 3 sprints with 40 seconds rest in between. Heart rate should reach the upper limits of zone 2 or lower limits of zone 3. After the last sprint, your coach will give you a little rest and bring you back to a steady pace. Challenge 2 - Challenge 2 contains 4 level 3 hill climbs. Each hill is one minute in length. Set your resistance to your level 3 perceived effort and dig in to climb the hills. Your heart rate should reach the upper limits of zone 2 or lower limits of zone 3 and remain their for the majority of the challenge. Steady State 2 - Before you begin cooling down, your coach will lead you into a 2nd and final steady state. Find your Level 2 exertion and focus on getting your heart rate back to your zone 2 lower limits. 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.
CC 2-34:05; 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. Steady State 1 - Steady state exercise is designed to keep the physical body very efficient. During the steady state portions of the workout, you should be at your Level 2 exertion and smack in the middle of your zone 2 heart rate zone. Challenge One - In Challenge 1, you will be expected to lower your speed and increase your resistance setting. Your heart rate should reach the upper limits of zone 2 or lower limits of zone 3 by the time we reach the top of the hill. Steady State 2 - For advanced participants, 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. Challenge 2 - You will be faced with 4 level 3 hill climbs in challenge 2. Each hill is 1 minute in length with a 1 minute rest in between. You will be responsible for adjusting your resistance or incline to find your Level 3 exertion setting. Look for your heart rate to reach the upper limits of Zone 2 or lower limits of Zone 3. 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 get ready for the final challenge. 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 two 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 your Level 4 effort. Do not let your heart rate exceed your Zone 3 upper percentage. 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.
CC 3-45:13; 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). 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. 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. 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....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. 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! 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. 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
CC 4-52:38; 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. 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? Steady State 1 - Use this time to recapture your energy.. you're going to need it. 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! 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. 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. 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. 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. Stretch.
CC 6-58:10; 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. 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! 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. 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. Steady 2 - Take it back to a level 2 and find your green zone heart rate. 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! 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. Stretch - Join Sean for a full body stretch.
I will be back and better than ever;-) 
