32
Z
ONE
T
RAINING
Zone Training workouts target specific ranges, or zones, for maintaining a heart rate to achieve
maximum exercise results.
1) H
EART
R
ATE
H
ILL
TM
This program 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 maximum
†
(HRmax), but the user can adjust the target rate during the workout setup. All hills and valleys
are percentages of HRmax. The workout consists of three hills that target three heart rate goals:
The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to
75 percent of HRmax. The third hill matches the Target Heart Rate brining the heart rate to 80
percent of HRmax. The valley always is defined as 65 percent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate
goal. Once the user reaches 70 percent of HRmax, the hill continues for one minute. When the
minute expires, the level decreases into a valley. Once the user's heart rate falls to 65 percent of
HRmax, the valley continues for one minute. Then, the next hill begins with its corresponding heart
rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and
repeats the cycle as long as the duration allows. 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 than 45 seconds,
the stairclimber automatically goes into pause mode. The program does not proceed to a new heart
rate goal until the user reaches the current goal.
117 BPM
85% THR
65% HRmax
70% HRmax
75% HRmax
HEART RATE HILL Workout Profile
80% HRmax
Hill
Hill
Hill
Valley
Valley
Valley
65% HRmax
65% HRmax
65% HRmax
117 BPM
117 BPM
117 BPM
127 BPM
135 BPM
User Example: 80
(40 year old / 144 recommended BPM)
percent of theoretical maximum (HR
)
max
144 BPM
32
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as 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 THR for the
HEART
RATE HILL
workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.
