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3) E
XTREME HEART RATE
This intense, varied workout is designed to help more experienced users to 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.
NOTE: It is recommended that users who run at speeds faster than 4.5 MPH wear the chest strap
and do not use the Lifepulse
TM
sensors.
When setting up the workout, the user enters a target heart rate and selects a walk speed and a
jog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed,
and the incline 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
incline is reduced to 0 percent, and the treadmill slows to the walk speed. 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 speeds and incline levels, continuing this pattern throughout the dura-
tion.
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 cur-
rent 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
43
†
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.