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4.1.7 HILL WORKOUT
HILL is an interval-training workout consisting of a combination of hills and valleys proven to provide effective, time-
efficient cardiovascular results. The Life Fitness patented Hill Workout offers the ideal configuration for interval
training: periods of intense aerobic activity separated by regular intervals of lower-intensity exercise. The
computerized interval training workout has been scientifically demonstrated to yield greater cardio-respiratory
improvement than steady-pace training. Not only does the Hill Workout offer the challenge of alternating periods of
high and low intensity, but the levels of intensity become progressively more difficult during the course of the
workout. The longer the Hill Workout, the more time spent on top of a hill and at the bottom of a valley.
Effort and recovery periods are simulated on the Display Console by columns of red lights in the Workout Profile
Window. The columns move from right to left during the workout. The higher the column, the higher the incline.
Consequently, the effort must be increased to continue training.
Each Hill workout session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
Warm-up: Gradually brings the heart rate into the lower portion of the target heart rate zone, increasing respiration
and blood flow to working muscles.
Plateau: Increases heart rate so that it is within target zone. Check the heart rate at the end of the plateau period to
ensure having entered the target heart rate zone.
Interval Training: A series of hills and valleys. During this portion of the workout, you are confronted with a series
of successively steeper hills, each separated from the next by a valley or recovery period. Check the heart rate at
the end of the interval training period to ensure staying within the target zone.
Cool-down: The cool-down allows the body to begin removing accumulated by-products of exercise, such as lactic
acid, which build up in muscles during a workout and contribute to muscle soreness.
1 to 9 minutes: Because workouts with durations of less than 10 minutes are insufficient for the Hill Workout to
complete all four phases adequately, the workout condenses at various stages to meet the chosen workout time.
10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute workout. For every
additional minute of workout duration, the Hill Workout lengthens each interval by three seconds. Thus, a 15-minute
Hill Workout will feature intervals of 45 seconds each.
20 to 99‡ minutes: All intervals last 60 seconds. As minutes are added, additional hills and valleys are presented
beyond the initial four of the interval training phase. The additional hills and valleys will follow the form of the first
four, dropping back down to the level of the very first hill encountered and progressing in height every two minutes
until the highest hill is reached again. This process repeats until the workout duration is met.
‡ The treadmill is intermittent duty equipment. See Treadmill Specifications - Lift Motor: Maximum duty cycle of operation.
INTERVAL TRAINING COOL-DOWN
SECOND HR
CHECK POINT
FIRST HR
CHECK POINT
PLATEAUWARM-UP
TERRAIN (HILLS AND VALLEYS)