My favorite cardio hike in Western New York, the Niagara River Gorge is a mini Grand Canyon. From Whirlpool State Park down to the rocks along the Whirlpool is a mile and a half with a 1,500 foot elevation change. The majority of that elevation change occurs in about a tenth of a mile.
Other than its cardio benefits the up close views of the Niagara River and it's Class V rapids are pretty amazing. You get a real sense of how much power the river has.
-James
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