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HEART RATE INTERVAL
This workout combines the CLASSIC HILL workout profile with the concept of Heart Rate Zone Training. The default tar-
get heart rate* is calculated as 80 percent of the theoretical maximum
†
(HRmax), but the user can adjust the target rate
during the workout setup. The workout alternates between a hill, which brings the heart rate up to the target rate of 80 per-
cent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard three-minute warm-
up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three min-
utes. Then, the level decreases into a valley. Once the 65 percent of HRmax 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. At the end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theoreti-
cal maximum
†
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 CENTER 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.
EXTREME HEART RATE
This workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alter-
nates between two target heart rates** as quickly as possible. The effect is similar to that of running sprints. The user must
wear a chest strap or grip the Lifepulse 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 sensors.
When setting up the workout, the user enters a target heart rate and selects a walk speed and a jog speed. After a stan-
dard 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 stabiliz-
ing 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 duration.
If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER 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.
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
28
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
†
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 Interval
workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the Extreme Heart Rate workout
is 153. The workout program targets a standard 85 percent of the maximum, so the equation would be (220-40)*.85=153.