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HEART RATE HILL
TM
This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default tar-
get heart rate is calculated as 80% 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% of HRmax.
• The second hill increases the rate to 75% of HRmax.
• The third hill matches the Target Heart Rate bringing the heart rate to 80% of HRmax.
The valley is always defined as 65% 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% 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% 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 re-
peats 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 maximum for more than 45 seconds, the Cross-Trainer automatically goes into
pause mode. 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
126 BPM
135 BPM
User Example: 80 (40 year old / 144 recommended BPM)percent of theoretical maximum (HR )max
144 BPM
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