Cardio Coach™ Volume 3 Instrumental Version (no voice, just the music) MP3 Download

Instrumental versions of the Cardio Coach™ workouts are now available. Use them for days you want to take a break from your coach ;)

Tip: Since the workouts are provided as separate tracks, you can create your own playlists using your own favorite music. Just plug in a Cardio Coach™ track!

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Volume 3 Instrumental Breakdown

Audio	Track	Time	Description
	1.	7:59	Warm-up & 1st Steady State - During the warm-up you will be asked to find a speed and resistance setting that is equal to your Level 1 exertion. During the warm-up your heart rate should not exceed your zone 1 percentage. In addition, there should not be any burning sensation in your muscles. Your breathing should be controlled and comfortable. At around 4:30, you will be asked to bump up your exertion to a level 2 or green zone heart rate (75% of max).
	2.	6:02	Challenge 1 - In the 1st Challenge, you will be faced with 6 level 3 sprints. Each sprint is 30 seconds in length with a 30 second break in-between at level 2. Your heart rate should not exceed 85% of your max heart rate during the entire challenge or your orange zone.
	3.	10:10	Challenge 2 - You'll have a brief rest at the beginning of challenge 2 but get ready because the leg burning, gut wrenching hills are coming up quick. In Challenge 2, you'll be faced with two tough gradual exertion building hills. In hill one, you will be asked to set your speed and resistance to reach a level 3 exertion by the time you reached the end of the first minute. At the beginning of the second minute, your goal is to maintain your orange zone heart rate for an entire minute (do not exceed it!). For the last minute of the 1st hill, your goal will be to reach the red zone (for advanced participants only) or a level 4 exertion. After the first hill, you will have a minute rest before you begin hill 2 which is the same as the first.. but with this one, you'll know what to expect! For those of you feeling spunky, repeat challenge 2 for a longer workout.
	4.	3:10	Steady State 2 - If this level 2 green zone phase isn't welcomed by you, than you may consider adjusting your settings on challenge 2 for your next workout! Get ready for the 3rd and final challenge! Set it on steady state and....
	5.	2:56	Challenge 3 - Last chance to work! In this challenge, you will be faced with 4 level 4 sprints. Each sprint is 10 seconds in length, so you'll have to be quick with your fingers. Treadmill users should be especially ready and may consider stepping on the side rails during the rest periods. There is a 30 second break in-between each sprint but be aware of a few surprises thrown in by Todd Washburn, the composer and creator of the music in Vol. 3. He obviously thought that there would be a chance you'd want a few surprises! Take notice that your exertion level will definitely reach level 4 but your heart rate may not. This is due to the short sprints.
	6.	4:30	Ending Steady - While you are free to do what you want in any Cardio CoachTM Guided Workout, it is highly recommended that you follow the program because of the intense nature of the workout structure. Use this final steady state period to bring your heart and body back down to safe levels before you begin the cool down. Advanced participants may wish to use this last period to exercise into their orange zone. Just make sure if you do take that route that you take the time to cool down!
	7.	5:01	Cool Down - Cool Down - Ahhhhh. Nothing like the feeling of reaching the cool down. This is a great time to drink a bunch of water! Use this time to get your heart rate back into the blue zone. Regain your breath and allow your muscles to regain some energy before you stop the workout. Level 1, blue zone.

"I tested the program on a treadmill.. I barely noticed the minutes zipping by as I ran, awaiting my next instruction like a drone in a video game."
The Washington Post

"I never tire of using Cardio Coach as an awesome addition to my off season training regime."
Terry Carter, Fire Captain, Illinois

"Audio workouts from Cardio Coach trainer Sean O'Malley will have you fit in no time."
Readers Digest

"I started working with your audio programs last summer. I'd work out with them on the treadmill and discovered quickly that they have helped me run stronger and faster when training outdoors and running races of various distances. They've inspired me to set new, bigger running goals in 2009, all of which I'm well on my way to achieving."
Davida Freeman

"This week we're LOVING cardiocoach.com. Get back into your workout with custom mp3 mix complete with inspiration from trainer Sean O'Malley"
OK Magazine

"I'm half way to my goal of losing 200 lbs! Thanks so much for being there each day when I work out - I recommend your workouts to anyone who asks what I'm doing."
Natalie, Australia

"Offers sweat-inducing workouts geared to beginner, intermediate and advanced exercisers"
TIME Magazine"

"The cardio coach series was shared with me by a friend. I used them for my cutting phases in preparation for a bodybuilding show in April 2007. I went into this show looking my absolute best! The cardio coach workouts are wonderful! They give me a great challenge and allow me to train with as much or as little intensity as I need."
Annette Minnis, Fitness Competitor

"Original music brings you into the zone; intelligent coaching by Sean OMalley is based on your heart rate and perceived exertion. Emphasis on the mental side of exercise; going hard, not giving up, rather than chit-chat about thin thighs."
Chicago Tribune

"It sounds like the soundtrack to Rocky."
Newsweek

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