Warmup consisted of 3-4 min. of "getting use to the rhythm of the music."

1st phase includes inclines of 4% gradually increase 1% every 3-4 min. At the peak of the hill you are at 9%. Just when you are ready to bring it down, Keith says, "Push through that wall, you can do it". I hit my peak at 9.5%!
He then brings you down to 4% and you gradually go back up to 8%.

2nd phase includes speed work. You are on 3% moving from regular tempo (1,2,3,4) to double time. I used 3.5 mph for regular tempo and 4.0 for double time. The music is Bon Jovi like and the rhythm really goes with your pace.

3 phase includes a small hill (4-7%) but it's shorter because he brings you down at the 30 min. mark for speed sprints. These speed sprints are intense! He's got you on a 4% hill and you're doing regular tempo and then for 20 seconds "intervals" you bump it up. I bumped it from 4.0 to 5.0 and actually got into a light run, but it felt so good. Remember these "sprints" are only for 20-30 seconds tops. You do this three times.The music here is Madonna like. At the 36 min. mark, you enter the cooldown.

Keith gives you a nice cooldown by giving you a few things to think about as you slow down. He asks you to think about everything it took to get to this point.

I will definitely download more of iClimb. I like to use iclimb mixed in with iTread.

For my rotation, one week I'll do 3 iTread's of varying length mixed with 2 iClimbs. The following week, I'll do 3 iClimbs with 2 iTrains.

Lesia

Excellent intense workout

Instructor Comments:
Keith has a very motivating, well modulated voice. Throughout the hills/tough parts, he gets you to visualize your "finish line" and encourages you to "push through that wall of resistance. You are stronger than you know. He makes me think he's right there beside me helping me reach my fitness goals.

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