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H
EART
R
ATE
I
NTERVAL
TM
This program also combines the standard HILL workout profile with a Heart Rate Zone Training workout. It
alternates between a hill, which brings the heart rate up to the target rate*, and a valley, which brings the heart rate
down to 90 percent of the target. After a standard three-minute warm-up, the workout progresses toward the first
hill and heart rate goal. When the goal is reached, the hill continues for three minutes. Then, the goal switches to
90 percent of the target heart rate. When the user’s heart rate falls to that goal, the valley continues for three
minutes. Then, the program switches back to the target heart rate goal. This pattern continues throughout the
duration. 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
90% THR 90% THR 90% THR
HEART RATE INTERVAL Workout Profile
100% THR100% THR100% THR
Hill
Hill
Valley
Valley
Valley
Hill
130 THR 130 THR 130 THR
User Example: 80 (40 year old / 144 recommended THR)percent of theoretical maximum
144 THR144 THR144 THR
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR
for the HEART RATE INTERVAL workout is 144. The HEART RATE INTERVAL workout targets 80 percent of the maximum, so
the equation would be (220-40)*.80=144.