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3) E
XTREME HEART RATE
TM
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 possi-
ble. 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 target 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,
continuing this pattern throughout the duration. The program does not proceed to a new heart
rate goal until the user reaches the current goal.
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 (HRmax). For example, a 40-year-old user's rec-
ommended THR for the EXTREME HEART RATE
TM
WORKOUT is 153. The workout program targets a standard 85 per-
cent of the maximum, so the equation would be (220-40)*.85 = 153.