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Terrains (Hills
and Valleys)
6 min. ride
12 min. ride
18 min. ride
24 min. ride
!
4
Heart Rate Check Points: Your heart rate should be checked near
the end of the Test period and at the end of the interval training period.
(See Figure 4 below for the exact time of each heart rate check
point.) I>Jwaystake your pulse at the times indicated to make sure you
are staying within your personal THRR.
The Hill Profile program (Figure 4) shows the terrain encountered during the ride
on the Lifecycle@ aerobic trainer. Hills and valleys are simulated on the display
console by columns of red and yellow "lights" in the LED Matrix Window. The
columns move from right to left as you pedal.
Hill Profile information continued on page 28.
Figure 4: Hill Profile Program
1
1.5
2
1
2
3
4
1.5
3
4.5
6
I I I I
Elapsed
Time (minutes)
2 2.5 3 3.5
4 5 6 7
6 7.5 9 10.5
8 10 12 14
4 4.5
8 9
12 13.5
16 18
I
WARM-UP
II
5 5.5 6
10 11 12
15 16.5 18
20 22 24
II
COOL.
DOWN
I
A
TEST
INTERVAL
TRAINING
FIRST HOUR
CHECK POINT (1)
SECOND HOUR
CHECK POINT (2)
FOR CARDIORESPIRATORY TRAINING:
(1) FIRST HEART RATE CHECK POINT - At the first heart rate check point,
your
pulse should be between 75% -80% of the theoretical maximum for your age
category for cardiorespiratory training.
(2) SECOND HEART RATE CHECK POINT
--At the second
heart rate check point,
your pulse should be between 85% -90% of the theoretical maximum for your
age category for cardiorespiratory
training.
FOR FAT LOSS TRAINING:
(1) FIRST HEART RATE CHECK POINT
--At the first heart rate check point, your
pulse should be between 65% -70% of the theoretical maximum heart rate for
your age category for fat loss training.
(2) SECOND HEART RATE CHECK POINT -- At the second heart rate check point,
your pulse should be between 70% . 75% of the theoretical maximum for your
age category for fat loss
training.
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