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CARDIO INTERVAL
TM
WORKOUT
This 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 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. See the chart below. The user must grasp the hand pulse sensors or wear
a telemetry heart rate chest strap to enable the computer to monitor the heart rate.
CARDIO INTERVAL Workout Profile
CARDIO ENDURANCE
TM
WORKOUT
This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The
workout alternates between two target heart rate goals 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. After a warm-up, the intensity gradually increases until the
user reaches the 100 percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward, the
intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained there for a stabilizing period. The pro-
gram repeats the alternating of intensity levels, continuing this pattern for the duration. See the chart below. The user must
grasp the hand pulse sensors or wear a telemetry heart rate chest strap to enable the computer to monitor the heart rate.
CARDIO ENDURANCE Workout Profile
115 115
User Example (40 year old / 153 recommended THR)
Stabilizing Period Stabilizing Period Stabilizing Period
153 153 153
75% THR 75% THR
100% THR
Stabilizing Period Stabilizing Period Stabilizing Period
100% THR 100% THR
Higher intensity
Higher intensity
Higher intensity
Lower intensity
Lower intensity
Lower intensity
130 THR 130 THR 130 THR
User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)
144 THR144 THR144 THR
90% THR 90% THR 90% THR
100% THR100% THR100% THR
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO INTERVAL workout is 144.
This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old users THR is 160, so the equation would be
(220-20)*.80=160.
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