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HEART RATE HILL
TM
WORKOUT
This program consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the
target rate*. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The valley always is
defined as 85 percent of the target. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the
user reaches 90 percent of the target heart rate, the hill continues for one minute. When the minute expires, the level decreases
into a valley. Once the user's heart rate falls to 85 percent of the target, 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. See the chart below. Throughout the workout, the user must grasp the
Lifepulse system sensors or wear a Polar heart rate chest strap to enable the program to monitor the heart rate.
85% THR
122 THR
85% THR
122 THR
85% THR
122 THR
90% THR
130 THR
95% THR
137 THR
User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)
HEART RATE HILLWorkout Profile
100% THR
144 THR
28
†
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 work-
out is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.