The last step in the Quick Start Guide provides you with an understanding of the Cardio Coach™ Workout Structure and and some examples of how it has worked for others.

• The Warm Up: Participants will be instructed to set equipment on manual mode and to begin exercising lightly with a slow to moderate pace and light to medium resistance. The Cardio Coach™ rules to follow for the warm up:
  • Keep the burning sensation out of the working muscles
  • Find a level that allows a comfortable breathing pattern
  • Keep the heart rate under 70% of the maximum heart rate (preferably at 60%)
  This phase will last approximately 3-6 minutes.
• The Steady State Phase: This is the transition phase between the warm-up and the challenge phases. The participant is invited to increase their resistance and or speed slightly to reach what is referred to as a "steady state" of exercise. The participant should feel moderately comfortable during this phase. Explanations for what the upcoming challenges will be explained at this phase. This phase will last approximately 2-5 minutes.
• The Challenge Phase(s): The Challenge Phase or the interval portion of the workout is what will set each workout apart from others. The variables of SPEED and RESISTANCE will be used to increase or decrease the participants effort level. These challenges/intervals will follow different ratios of work to rest. Participants are encouraged to push themselves to meet the demands of the challenge but are also cautioned to not exceed 95% of their maximum heart rate and or their perceived discomfort. This phase will last approximately 10-15 minutes.
• The Ending Steady State Phase: Participants are instructed to bring their heart rates back down to 60%-70% during this phase. While a moderate level of exertion is called for, this will allow the participant to repay oxygen debt and recover slowly from the previous challenges. This phase will last approximately 2-4 minutes.
• The Cool Down: During this phase, participants will set their exercise equipment on a low resistance with a slow to moderate speed and are encouraged to bring their heart rates to below 55% by the time the workout is over. This phase will last approximately 3-5 minutes.