Quick CC question

[DeborahG]

Hello everyone. I was wondering how you figured out what degree of incline constitutes a "hill" or "fast hill" in the cardo coach series. I know it will differ for everyone, but I'm wondering what degree of an incline to aim for. I can figure out what a sprint would be for me, but am not sure what sort of incline to use for the hills and fast hills. What do you guys do?

Thanks, and have a great night!

Deborah

(formerly debgore)

 

[meowracer]

Depending on the length of the challenge, I will usually use 15%. If it is a challenge where you work on climbing and need to increase, I will start with 10%. If it is a long challenge, I will use 12% and pop it up to 15% if I can, depending on speed. For fast treks, I use 10%, give or take, again, depending on the length of the challenge and what my legs have just done!! Keep in mind, I walk - no running for me. It could be different if you run it. Crazystepr (Allison) runs the CCs so if you run, you may want to ask her.

 

[DeanaMax]

I use an elliptical and take it to the highest incline (15), but usually have to back off to (12) towards the end.

 

[crazystepr]

I usually run the hills around 8-10% but I did vol. 4 last night and did the hills anywhere beween 4% and 11% (my treadmill only goes up to 12% for inclines). It depends on what I want to work on during the hills--sometimes I'll slow my speed way down and run at a higher incline, but if I want to get more mileage in, I'll up my speed and lower the incline on certain hills.

It varies--just do what feels ok for you!!!

 

[meowracer]

It varies--just do what feels ok for you!!!

AMEN - and it isn't the same each workout either.

 

[Sunshine1528]

For me I like the high inclines but found it was putting me into a higher zone that I was supposed to be. A few times I have lowered during the trek because I was waaaayyyy into the red zone.

So I go by what feels right for what Coach Sean is asking of me.

 

[Miss Lee]

The Cardio Coach workouts use perceived exertion to measure effort, so what I do is establish my speed first, and then adjust my incline or resistance until I reach the level of intensity asked for in the challenge (I use an elliptical). You might need to do a workout a time or two before you figure out your settings.

Here's a link that explains the levels of intensity used in the Cardio Coach series http://www.cardiocoach.com/aboutQSG4.php . I found it particularly helpful when I first started using the workouts. Since you use perceived exertion to guage your effort, you never really outgrow the workouts.

 

[NinjaMom]

It varies--just do what feels ok for you!!!

ITA!! I switch it up depending on how I'm feeling or what my goal is for that day. Sometimes I run slower at 8-10% incline, faster at 3-7% incline, and other times I fast walk at 15%. It keeps the workouts fresh and shocks the body.

JJ