Cardio Coach™ Volume 4 Instrumental Version (no voice, just the music) MP3 Download

Instrumental versions of the Cardio Coach™ workouts are now available. Use them for days you want to take a break from your coach ;)

Tip: Since the workouts are provided as separate tracks, you can create your own playlists using your own favorite music. Just plug in a Cardio Coach™ track!

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Volume 4 Instrumental Breakdown

Track	Time	Description
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.

"I tested the program on a treadmill.. I barely noticed the minutes zipping by as I ran, awaiting my next instruction like a drone in a video game."
The Washington Post

"I never tire of using Cardio Coach as an awesome addition to my off season training regime."
Terry Carter, Fire Captain, Illinois

"Audio workouts from Cardio Coach trainer Sean O'Malley will have you fit in no time."
Readers Digest

"I started working with your audio programs last summer. I'd work out with them on the treadmill and discovered quickly that they have helped me run stronger and faster when training outdoors and running races of various distances. They've inspired me to set new, bigger running goals in 2009, all of which I'm well on my way to achieving."
Davida Freeman

"This week we're LOVING cardiocoach.com. Get back into your workout with custom mp3 mix complete with inspiration from trainer Sean O'Malley"
OK Magazine

"I'm half way to my goal of losing 200 lbs! Thanks so much for being there each day when I work out - I recommend your workouts to anyone who asks what I'm doing."
Natalie, Australia

"Offers sweat-inducing workouts geared to beginner, intermediate and advanced exercisers"
TIME Magazine"

"The cardio coach series was shared with me by a friend. I used them for my cutting phases in preparation for a bodybuilding show in April 2007. I went into this show looking my absolute best! The cardio coach workouts are wonderful! They give me a great challenge and allow me to train with as much or as little intensity as I need."
Annette Minnis, Fitness Competitor

"Original music brings you into the zone; intelligent coaching by Sean OMalley is based on your heart rate and perceived exertion. Emphasis on the mental side of exercise; going hard, not giving up, rather than chit-chat about thin thighs."
Chicago Tribune

"It sounds like the soundtrack to Rocky."
Newsweek

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