You may think you dislike cardio machines. The thought of running on a treadmill may make you want to dry heave. But trust me--there is no better way to train high intensity day in and day out than on cardio equipment. In fact, it is so effective, it will probably actually make you dry heave.

Cardio equipment has a few advantages over other types of workouts. First is the fact that you have plenty of choices for an objective assessment metric, and sometimes this metric is even 'automated'. What that means is that the machine sets the pace or resistance, all you have to do is not crash and burn. Even when it's not automated, the relevant information to determine success of failure is staring you right in the face--something I find quite motivating. You can pedal or row or run your heart out and see those RPMs drifting ever so close to your failure zone and redouble your efforts for those last few seconds.

In addition to easily accessed metrics, cardio machines eliminate distractions. As a result you are left with fewer excuses--there is no wind, it's not raining, and there is nothing pretty to look at (unless perhaps another super attractive One Hour Series afficianado happens to hop on the treadmill next to you...). All that is left is you, your screaming lungs, disintegrating body, and a few red LEDs, counting down to salvation.

A final advantage is the fact that repeated Baseline Workouts will be (pretty much) exactly the same. If you did it once, you can do it again. Any change in how hard or easy it feels is coming from you! This allows you to both bolster your confidence in tackling the workout (you KNOW you can do it!) and realistically assess your condition. If you are really struggling you've got an opportunity to look at the time frame since your last success at the BW to figure out what has changed that has impacted your fitness--maybe you've gotten less sleep or have been eating differently or super stressed for other reasons--which is a good thing to know.

Alright--ready to get in there? On the following pages I go over a heap of workout options to choose from on the most common pieces of cardio equipment--stationary bikes, treadmills, rowing machines, and elliptical trainers. Let's give 'em a look.