Check out CardioCoach.com for a workout that can be played on your iPod or MP3 player. The sessions include a warm-up, intervals, cool-down, stretch, and inspirational talk that "makes you feel like a champion". The website includes samples of the workouts (four are currently available) and information about each workout phase. Below is a sample workout ($15).
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. 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.
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.
10. 6:17 Stretch
11. 6:00 Coach's Notes - Each Volume of the Guided Workout Series will contain a special word from your Cardio Coach™.
