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EXTREME HEART RATE
TM
This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The workout
alternates between two target heart rates* as quickly as possible. The effect is similar to that of running sprints.
When setting up the workout, the user enters a target heart rate and selects a walk speed and a jog speed. After a standard three-
minute warm-up, the treadmill accelerates to the jog speed, and the incline increases, until the user reaches the target heart rate goal.
That target rate is maintained for a stabilizing period. Then, the incline is reduced to 0 percent, and the treadmill slows to the walk
speed. When the heart rate falls to the 75 percent goal, it is maintained there for a stabilizing period. The program repeats the alter-
nating of speeds and incline levels, continuing this pattern throughout the duration. The user's fitness level determines the number of
repetitions. 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.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the EXTREME HEART RATE
workout is 144. The EXTREME HEART RATE workout targets 85 percent of the maximum, so the equation would be (220-40)*.85=144.
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