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HEART RATE INTERVAL
TM
WORKOUT
This workout alternates between a hill, which brings the heart rate up to the target rate*, and a valley, which brings the heart
rate down to 90 percent of the target. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once
the goal is reached, the hill continues for three minutes. Then the level decreases into a valley. Once the 90 percent 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. See the chart below. The user must grasp the hand pulse sensors or wear
a wireless heart rate chest strap to enable the computer to monitor the heart rate.
HEART RATE INTERVAL Workout Profile
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
29
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE INTERVAL workout is 144. This workout targets
80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.