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HEART RATE INTERVAL
This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The
default target heart rate* is calculated as 80 percent of the theoretical maximum
†
(HRmax), but the user can adjust the
target rate during the workout setup. The workout alternates between a hill, which brings the heart rate up to the target
rate of 80 percent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard
three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill
continues for three minutes, after which the level decreases into a valley. Once the 65 percent of HRmax goal is
reached, the valley continues for three minutes, after which the next hill begins. The user's fitness level determines the
number of hills and valleys encountered within the duration. At the end of the duration, the workout goes into a cool
down phase. If the heart rate goes above the theoretical maximum
†
for more than 45 seconds, the bike automatically
goes into pause mode. The program does not proceed to a new heart rate goal until the user reaches the current goal.
The user must wear a heart rate chest strap or grip the Lifepulse sensors throughout the workout.
EXTREME HEART RATE
This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus.
The workout alternates between two target heart rates* as quickly as possible. The effect is similar to that of running
sprints. The user must wear a chest strap or grip the Lifepulse
TM
sensors throughout the workout.
When setting up the workout, the user enters a target heart rate. After a standard three-minute warm-up, the intensity
increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum
†
(HRmax). That tar-
get rate is maintained for a stabilizing period. Then, the intensity decreases. When the heart rate falls to the 65 percent
of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, con-
tinuing this pattern throughout the duration. The program does not proceed to a new heart rate goal until the user reach-
es the current goal.
Warm-up
65% HRmax
HEART RATE INTERVAL Workout Profile
80% HRmax
Hill
Hill
Valley
Valley
Valley
Hill
65% HRmax
80% HRmax
65% HRmax
80% HRmax
117 BPM 117 BPM 117 BPM
User Example: 80 (40 year old / 144 recommended BPM)percent of theoretical maximum (HR )max
144 BPM144 BPM144 BPM
117 BPM
Cool Down
118 BPM
65% HRmax
118 BPM
65% HRmax
118 BPM
Jog Speed
Walk Speed
Jog Speed
Walk Speed
Jog Speed
Walk Speed
Jog Speed
Walk Speed
Jog Speed
Walk Speed
Jog Speed
Walk Speed
User Example (40 year old / 153 recommended BPM)85 percent of theoretical maximum (HR )max
EXTREME HEART RATE Workout Profile
85% HRmax
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153 BPM
85% HRmax
153 BPM
85% HRmax
153 BPM
Warm-up
118 BPM
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout
targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.