Workouts With Just Music - Volume 7

Cardio Coach Volume 7 Sample

Cardio Coach™ Volume 7 Just Music MP3 Download - $9.95

Designed with a higher tempo, Volume 7 was created with the jogger/runner in mind but like all Cardio Coach™ workouts, it is perfect for any exercise equipment. What really stands out in this new workout is the 21 minute first challenge. One of Todd's best musical efforts will deliver a strong and driving piece that will turn minutes into seconds.


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  • Music: Todd Washburn
  • Music Genre: Trance / Enigma / Cinematic
  • Total Time: 1hr : 13min : 46sec
  • Designed for: Intermediate to advanced
  • Challenge 1 - (4) 3:00 level 3 treks (fast hill) | 3:00 recovery @ level 2 between each
  • Challenge 2 - (10) 1:00 level 3 intervals (alternate hill/sprint) | :30 recovery
  • Challenge 3 - 4:00 level 3 trek

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Track Time
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. 16:12
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. 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.
8. 6:42
Stretch - Join Sean for a full body stretch