Cardio Coach Guide Workout, Volume 8

• Instructor: Sean O'Malley, with music by Todd Washburn
• Workout Type: Interval cardio training
• Workout Length: 1:07, including warm up, cool down and stretch
• Equipment: Any cardio machine (treadmill, elliptical, etc.)
• Price: $16.95 for CD, $14.95 for MP3 download
• Fitness Level: Advanced

Sean O'Malley's latest Cardio Coach workout, Volume 8, offers an intense interval workout, including three very different high-intensity challenges, along with much-appreciated recovery intervals. Sean's coaching and Todd Washburn's inspiring music make this workout a great addition to the advanced exerciser's routine.

Cardio Coach workouts are guided interval routines, alternating high-intensity challenges with recovery periods that can be done on any cardio machine. The workouts change with each volume. Vol. 8 focuses almost completely on hills or resistance, rather than speed. Sean's low-key, yet, spot-on coaching keeps you going, and if that doesn't work, the music certainly will as it ramps up when you need that extra boost. As Sean mentions, above-average effort will lead to above-average results. Add this workout to your routine, and you'll achieve much more than above-average results, both physically and mentally.

The workout involves four levels of training: Level 1 - Blue Zone for warm-ups, Level 2- Green Zone for steady states, Level 3 - Orange Zone for the challenges and Level 4 - Red Zone for going anaerobic.

You're in charge of the settings, so you can work as hard as you like, backing off whenever you need to, though Sean won't let you give up. For this volume, Sean encourages a heart rate monitor to stay within the levels for each challenge.

What stands out about Volume 8 is the length of the challenges - they are much longer than previous workouts. It's also entirely focused on endurance, maintaining a certain speed while adjusting resistance or incline throughout the challenges, which translates to a workout filled with hills. The variety of the challenges and the great music, though, help make this one a keeper.

This workout is perfect for advanced exercisers who want a physical and mental challenge.

The workout begins with the soothing sound of the ocean crashing on the beach. Hmm, Did I accidentally start with the cooldown, I wonder, when Sean mentions I am in the Mediterranean, enjoying white sands, cool water and a brilliant morning sunrise. I find myself transported and will remain that way for approximately 3 minutes and 10 seconds — that's when the warm-up ends and reality sets in:

• Challenge 1: In this challenge, you are climbing a sand dune, Sean tells you. For 3 minutes, you increase resistance/incline to go from Level 2 to Level 3. You stay there for 2 minutes before you descend (or ascend?) in to madness: 90 seconds at a Level 4, aka the Biggest Sand Dune Ever. The music here has a nice ethereal groove as you move through the levels and a beat that keeps you on pace, turning serious when it's time to work. After 90 seconds at Level 4, you may begin questioning Sean's sanity and, of course, your own.
  

• Challenge 2: This challenge has two of the longest hills ever imagined, both 8 minutes long at a Level 3, with 2 minutes of rest in between. This challenge is one of a kind and will be the ultimate test of your mental will and physical endurance. The music, though, will be your savior. It's darker, even a bit industrial, but perfectly matches the effort it takes to grind up those hills. The steady beat and Sean's pep talks (e.g., "It is here we grow stronger, leaner, empowered") will keep you going, as will the faint sounds of a whip cracking and a voice shouting "Pick it up!" Pick it up indeed.

• Challenge 3: The final challenge is completely different, which is welcome ... at first. You're so grateful that this challenge is shorter than challenge 2, you don't even realize how hard it is until it's too late. This challenge is arranged in a reverse pyramid format:

  3 minutes-Level 3 followed by 1 minute-Level 4
  2 minutes-Level 3 followed by 1 minute-Level 4
  1 minute-Level 3 followed by 1 minute-Level 4
  1 minute-Level 4
  

Each segment includes rest periods that get shorter as well and the music builds with each minute, giving you a much-needed push to finish. After the last Level 4 hill, you'll be a sweaty but satisfied mess.

Each challenge is separated by steady-state phases that allow you to rest and recover, and the workout ends with a cooldown, a stretch and soothing music for more stretching or relaxation.

Pros

• Variety. This volume, more than any other, offers a great variety of challenges. Each one is completely different from the other, including different music and different levels of intensity. Each one tests you, physically and mentally, in different ways, making this a great, well-rounded workout.
• Motivation. Like the previous volumes, Sean presents just the right combination of things to keep you going: great music that swells with the intensity of the workout and great coaching that offers support just when you're ready to give up.
• Intensity. This workout will have lasting affects, making you stronger, faster and tougher.

Cons

I don't have many complaints about any of Sean's workouts. For this one, the length of the challenges would be my only real complaint, particularly challenge 2. For most Cardio Coach workouts, the time flies by. This is the only Cardio Coach workout that sometimes crawled, making it tougher to get through than previous workouts. I find this one arduous on a treadmill but great for outdoor workouts, where you have more distractions.

I've always been a huge fan of Cardio Coach and use them so often, it's hard for me to imagine ever using a cardio machine without Sean's voice in my head. While Volume 8 gets a high grade, it is definitely a butt-kicker and one you may not do as frequently as some of the other volumes. Hardcore Cardio Coach fans will love the challenges, the music, Sean's coaching and the post-workout Jell-O legs. Those new to Cardio Coach may want to try earlier volumes before tackling something at this level.