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21
H
EART
R
ATE
H
ILL
TM
This program combines the standard HILL workout profile with a Heart Rate Zone Training 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.
Warm-up
Warm-up
85% THR
85% THR
85% THR 85% THR
90% THR
95% THR
HEART RATE HILL Workout Profile
100% THR
Hill
Hill
Hill
Valley Valley Valley
122 THR 122 THR 122 THR
130 THR
137 THR
User Example: 80 (40 year old / 144 recommended THR)percent of theoretical maximum
144 THR
†
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.