22
H
EART
R
ATE
I
NTERVAL
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 maximum
†
(HRmax), 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 of 80
percent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. 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 65 percent of HRmax 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 theoreti-
cal maximum
†
for more than 45 seconds, the cross-trainer automatically goes into pause mode. The program does not pro-
ceed to a new heart rate goal until the user reaches the current goal. The user must wear a heart rate chest strap or grip the
Lifepulse sensors throughout the workout.
Warm-up
65% HRmax
HE
A
RT R
A
TE INTERV
A
L Workout Profile
80% HRmax
Hill
Hill
Valley
Valley
Valley
Hill
65% HRmax
80% HRmax
65% HRmax
80% HRmax
117 BPM
117 BPM
117 BPM
User Example: 80
(40 year old / 144 recommended BPM)
percent of theoretical maximum (HR
)
max
144 BPM
144 BPM
144 BPM
117 BPM
†
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 (HRmax). A 40-year-old user's recommended THR for the HEART RATE INTERVAL
workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.
