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23
E
XTREME
H
EART
R
ATE
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 alternating 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.
Cool Down
Cool Down
75% THR
115
75% THR
115
Jog Speed
Jog Speed
Jog Speed
Jog Speed
Jog Speed
Jog Speed
Walk Speed
Walk Speed
Walk Speed
Walk Speed
Walk Speed
Walk Speed
User Example (40 year old / 153 recommended THR)
EXTREME HEART RATE Workout Profile
100% THR
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153
100% THR
153
100% THR
153
C
OOL
-
DOWN
Life Fitness' unique Cool-down Protocol automatically customizes every cool-down based on the workout
performance. Factors such as speed, incline, duration and heart rate determine the duration and intensity of the
cool-down.
* 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.