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Z
ONE TRAINING
Zone Training workouts target specific ranges, or zones, for maintaining a heart rate to achieve maximum
exercise results.
1) HEART
RATE HILL
TM
This program 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. All hills and valleys are percentages of HRmax.
The workout consists of three hills that target three heart rate goals: The first hill brings the heart rate to 70
percent of HRmax. The second hill increases the rate to 75 percent of HRmax. The third hill matches the
Target Heart Rate brining the heart rate to 80 percent of HRmax. The valley always is defined as 65 per-
cent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once
the user reaches 70 percent of HRmax, the hill continues for one minute. When the minute expires, the level
decreases into a valley. Once the user's heart rate falls to 65 percent of HRmax, the valley continues for one
minute. Then, the next hill begins with its corresponding heart rate goal. After the user completes the third
hill/valley pair, the program returns to the first hill and repeats the cycle as long as the duration allows. At the
end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theoretical max-
imum for more then 45 seconds, the treadmill automatically goes into pause mode. If the user does not reach
a heart rate goal after five minutes, the Message Area displays a prompt to increase or decrease speed,
depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart
rate goal until the user reaches the current goal.
117 BPM
85% THR
65% HRmax
70% HRmax
75% HRmax
HEART RATE HILL Workout Profile
80% HRmax
Hill
Hill
Hill
Valley Valley Valley
65% HRmax 65% HRmax65% HRmax
117 BPM 117 BPM 117 BPM
127 BPM
135 BPM
User Example: 80 (40 year old / 144 recommended BPM)percent of theoretical maximum (HR )max
144 BPM
41
†
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). A 40-year-old user's recommended THR
for the HEART RATE HILL workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.