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HEART RATE HILL
TM
This program combines the standard HILL workout profile with a HeartSync workout. It 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 standard three-minute 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. Then, the goal switches to 85 percent of the target heart rate. When
the user's heart rate falls to that goal, the valley continues for one minute. Then, the goal switches to 95 percent of the target heart
rate. When the user reaches that goal, the hill continues for one minute. As the chart at the top of the following page illustrates, this
pattern continues for all three hills. After the user completes the third hill/valley pair, the program returns to the first hill and heart rate
goal, and the sequence repeats as long as the duration allows. The user's fitness level determines the number of hills and valleys
encountered. At the end of the duration, the workout goes into a cool-down phase.
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.
† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as being equal to 220 minus an individual's age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the FAT BURN workout is 117.
The FAT BURN workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
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
127 BPM
135 BPM
User Example: 80 (40 year old / 144 recommended BPM)percent of theoretical maximum (HR )max
144 BPM