Cardio Coach volume 8

sherry7899 · 01-18-09, 10:56 AM

Hi,

I actually completed Cardio Coach Volume 8 today. I know my legs are going to kill me tomorrow. I'd been putting off attempting this one, but figured what the heck

I'm sure my settings (speed/incline) are nowhere near as intense as most vf'ers, but I'm curious what settings do other people use for their speed/inclines during the challenges? It gives me something to aspire to.
Do you keep records of your settings for future reference?

Thanks!
Sherry

Sharonm · 01-18-09, 12:46 PM

Sherry, the one thing I love about Cardio Coach is the versatility. If I don't have as much energy from one workout to the next, it's okay. I can tell the days when I just don't have it. I love vol. 8 because of the hills and I can vary the workout depending on the machine I use. On the treadmill, I usually jog the hills, about 7 or 8 incline and 6-6.5 speed. If I choose not to jog, I use an incline of about 10 to 12 and stay at a 4.0 speed. I just did vol 8 yesterday and used the elliptical which only used resistance and kept the same incline. During the challenges, I used a resistance of 15 to 20. It was definitely tough.

alikruegs · 01-18-09, 01:11 PM

I use Cardio Coach to run outside (when it isn't this cold out!

), and so I make all the hills sprints. That makes CCv8 REALLY FREAKING HARD. I've actually only done it once - but I didn't buy it too long ago and it's been super cold here.
I think Sean recomends making note of your settings so that you can see improvement. Depending on where you are, you can expect greater or lesser improvement. When I first starting using cardio coach my steady was a 6.4 on the treadmill, it later got up to a 6.8, even a 7.0, but then it basically stayed there forever (well, until I stopped running so much and it went back down again!

).
The times when I've done Cardio Coach on the treadmill most recently (this past summer at the YMCA), I generally did the following:
Warmup: 6.0-6.5, 0%
Zone 1: either warmup speed or actual walking at 4.2 if I need the recovery between sprints
Zone 2: 6.8, 0%
Zone 3 hills: 6.8-7.0, 2-3%
Zone 3 sprints: 7.5, 0%
Zone 4 hills: 6.8-7.0, 4%
Zone 4 sprints: 8.0-9.0, 0%

Basically, I hate hills, so my incline percentages are kind of wussy. Also, some treadmills have a natural incline at 0% to try to simulate outdoor running, while other treadmills should be set at 0.5-1% as a base level.

sherry7899 · 01-18-09, 02:20 PM

Thank you for the responses! I really appreciate it.

Wow, both of your speeds are WAY faster than I am! I have a lot of room to improve, which I hope to do this year. As for incline, my treadmill goes up to level 10, and so far I've reached level 8. Those eight minute hill climbs are killer

I should write down my settings and see if I can meet or exceed them each time. I'll have to put a notebook next to my cds...

Sherry

ooty · 01-18-09, 03:22 PM

Quote:

Originally Posted by Sharonm

Sherry, the one thing I love about Cardio Coach is the versatility. If I don't have as much energy from one workout to the next, it's okay. I can tell the days when I just don't have it. I love vol. 8 because of the hills and I can vary the workout depending on the machine I use. On the treadmill, I usually jog the hills, about 7 or 8 incline and 6-6.5 speed. If I choose not to jog, I use an incline of about 10 to 12 and stay at a 4.0 speed. I just did vol 8 yesterday and used the elliptical which only used resistance and kept the same incline. During the challenges, I used a resistance of 15 to 20. It was definitely tough.

Wow Sharon. I do the same for the V8 hills except my incline is 6% and I can tell you, it is a struggle for me. I also do it at 4 mph and 12-15% incline, but V8 challenge 2 is the least favorite in the entire CC series for me. I have a huge dread factor for it, this hill is absolutely impossible for me to run on flat roads. I am able to sprint for all the hills in the other volumes,, but the cadence in this one just does not work on flat roads for me. Thankfully V8 challenge 3 is so phenomenal that I am willing to endure Challenge 2 ( I hate mixing and matching various CC segments..). I am trying to be less aggressive with my settings now so that I don't have this huge fear of Challenge 2, but I don't do V8 that much. V7... I just love it, love it, love it..

Sherry: Don't even look at Ali's settings.. she is a real runner...speedy Gonzales

alikruegs · 01-18-09, 03:24 PM

Quote:

Originally Posted by ooty

Sherri: Don't even look at Ali's settings.. she is a true runner...speedy Gonzales

Oh, I am so NOT!! But I was wondering when you'd pop into this thread Ooty!

ooty · 01-18-09, 03:35 PM

Quote:

Originally Posted by alikruegs

Oh, I am so NOT!! But I was wondering when you'd pop into this thread Ooty!

Dearest, my steady state is 6mph and I have to work hard at that. So, you see..

I gave up trying to improve my performance, I just want to have fun and exercise to keep my arteries clean. But I need the endorphin rush, so I don't enjoy 4mph at a steep incline. I like short bursts of heart-pounding sprints.
But my sprained ankle doesn't like sprints. So I have to compromise.

ETA: BTW, Sherry huge congrats! I am in awe that you attempted V8 so soon. Way ahead of your schedule

Becky · 01-18-09, 06:16 PM

Quote:

Originally Posted by alikruegs

I use Cardio Coach to run outside (when it isn't this cold out!

), and so I make all the hills sprints. That makes CCv8 REALLY FREAKING HARD.

I'm so glad you said this! I also use CC outside. I'm blessed to run in a place that's pretty hilly, but a lot of times I have to substitute sprints for hills when a hill is not close. I have only done CCV8 once myself because I ran that on a pretty flat path and substituted sprints for most of it. I forced myself to finish but have been too afraid to ever pick it up again.

I finally did a Cardio Coach on the treadmill for the very first time this week (Volume 1) and was surprised at how much I liked doing it on the treadmill! I kept my incline at 6 and speed about 5.5 for hills. I'm pretty sure I could have cranked the speed up to 6, but being my first time, I took it safe.

My sprints are not impressive... I keep my incline at 1 and my speed at 7. I'm hoping to improve that though. I don't know why, but it sure feels like I run faster outside. Must be the fresh air.

Anyway thanks to this thread, I'm going to dust Volume 8 off and try it on the treadmill. And wow, I'm excited about it!

Thanks!

jlar · 01-18-09, 07:21 PM

I tried Vol. 6 this week on the treadmill at the gym yesterday. I am SORE and TIRED today!! I just did Challenge 1 & 2 but I ran the sprints and cranked up the incline on the hills. I usually do CC on the elliptical so this was a jump for me as I don't run. My hips and knees are talking to me today!

violingal3 · 01-19-09, 10:02 AM

Since Volume 8 is the hill workout, I mostly stick to 4.0 mph and 10% incline (my treadmill's max) for all the challenges. If I need to be in the red zone, I bump it up to 5.0 mph. I think I need to vary things a bit more - increase my speed and decrease my incline because 10% on all the challenges makes for a dreadful hour.

I have this mentality that when Sean says "hill climb" that means I have to be at 10% all the time!

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01-18-09, 10:56 AM
sherry7899 Join Date: Jun 2003	Cardio Coach volume 8 Hi, I actually completed Cardio Coach Volume 8 today. I know my legs are going to kill me tomorrow. I'd been putting off attempting this one, but figured what the heck I'm sure my settings (speed/incline) are nowhere near as intense as most vf'ers, but I'm curious what settings do other people use for their speed/inclines during the challenges? It gives me something to aspire to. Do you keep records of your settings for future reference? Thanks! Sherry

01-18-09, 12:46 PM
Sharonm VF Supporter Join Date: Nov 2001 Location: Collinsville, VA	Sherry, the one thing I love about Cardio Coach is the versatility. If I don't have as much energy from one workout to the next, it's okay. I can tell the days when I just don't have it. I love vol. 8 because of the hills and I can vary the workout depending on the machine I use. On the treadmill, I usually jog the hills, about 7 or 8 incline and 6-6.5 speed. If I choose not to jog, I use an incline of about 10 to 12 and stay at a 4.0 speed. I just did vol 8 yesterday and used the elliptical which only used resistance and kept the same incline. During the challenges, I used a resistance of 15 to 20. It was definitely tough. __________________ Sharon ACE Group Fitness Instructor Fit 4 Life

01-18-09, 01:11 PM
alikruegs VF Supporter Join Date: Mar 2005 Location: Chicago	I use Cardio Coach to run outside (when it isn't this cold out! ), and so I make all the hills sprints. That makes CCv8 REALLY FREAKING HARD. I've actually only done it once - but I didn't buy it too long ago and it's been super cold here. I think Sean recomends making note of your settings so that you can see improvement. Depending on where you are, you can expect greater or lesser improvement. When I first starting using cardio coach my steady was a 6.4 on the treadmill, it later got up to a 6.8, even a 7.0, but then it basically stayed there forever (well, until I stopped running so much and it went back down again! ). The times when I've done Cardio Coach on the treadmill most recently (this past summer at the YMCA), I generally did the following: Warmup: 6.0-6.5, 0% Zone 1: either warmup speed or actual walking at 4.2 if I need the recovery between sprints Zone 2: 6.8, 0% Zone 3 hills: 6.8-7.0, 2-3% Zone 3 sprints: 7.5, 0% Zone 4 hills: 6.8-7.0, 4% Zone 4 sprints: 8.0-9.0, 0% Basically, I hate hills, so my incline percentages are kind of wussy. Also, some treadmills have a natural incline at 0% to try to simulate outdoor running, while other treadmills should be set at 0.5-1% as a base level. __________________ Method is much, technique is much, but inspiration is even more. ~ Cardozo

01-18-09, 02:20 PM
sherry7899 Join Date: Jun 2003	Thank you for the responses! I really appreciate it. Wow, both of your speeds are WAY faster than I am! I have a lot of room to improve, which I hope to do this year. As for incline, my treadmill goes up to level 10, and so far I've reached level 8. Those eight minute hill climbs are killer I should write down my settings and see if I can meet or exceed them each time. I'll have to put a notebook next to my cds... Sherry

01-18-09, 07:21 PM
jlar Join Date: Jan 2002 Location: South Dakota	I tried Vol. 6 this week on the treadmill at the gym yesterday. I am SORE and TIRED today!! I just did Challenge 1 & 2 but I ran the sprints and cranked up the incline on the hills. I usually do CC on the elliptical so this was a jump for me as I don't run. My hips and knees are talking to me today!

01-19-09, 10:02 AM
violingal3 Join Date: Jul 2002 Location: Colorado	Since Volume 8 is the hill workout, I mostly stick to 4.0 mph and 10% incline (my treadmill's max) for all the challenges. If I need to be in the red zone, I bump it up to 5.0 mph. I think I need to vary things a bit more - increase my speed and decrease my incline because 10% on all the challenges makes for a dreadful hour. I have this mentality that when Sean says "hill climb" that means I have to be at 10% all the time!