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HEART RATE INTERVAL
TM
This program also combines the standard HILL workout profile with the concept of Heart Rate
Zone Training. The default target heart rate* is calculated as 80 percent of the theoretical maxi-
mum
, but the user can adjust the target rate during the workout setup. The workout 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. Once the goal is reached, the hill continues for three minutes.
Then, the level decreases into a valley. Once the 90 percent goal is reached, the valley continues for
three minutes, after which the next hill begins. The user's fitness level determines the number of hills
and valleys encountered within the duration. At the end of the duration, the workout goes into a cool-
down phase. If the heart rate goes above the theoretical maximum
for more then 45 seconds,
the treadmill automatically goes into pause mode. 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
105 THR 105 THR 105 THR
User Example: (40 year old / 117 recommended THR)65 percent of theoretical maximum
117 THR117 THR117 THR
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
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Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and
Prescription" as equal to 220 minus an individuals age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR
for the HEART RATE INTERVAL workout is 144, or 80 percent of the maximum; so the equation
would be (220-40)*.80=144.