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ZONE T WORKOUTS
HEART RATE HILL
TM
combines the standard HILL workout profile with the concept of Heart Rate Zone Training.
The user wears a Polar telemetry heart rate chest strap or grasps the Lifepulse
sensors continuously. The default
target heart rate is calculated as 80% 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.
This program takes the user through three different hills based on the target heart rate. The first hill brings the
heart rate to 70% of HRmax. The second hill increases the rate to 75% of HRmax. The third hill matches the Tar-
get Heart Rate bringing the heart rate to 80% of HRmax. The valley is always defined as 65% 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% of HRmax, the hill continues for one minute. When the minute expires, the level de-
creases into a valley. Once the user’s heart rate falls to 65% 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 PowerMill Climber automatically goes into pause mode. The program does not proceed to a
new heart rate goal until the user reaches the current goal.
HEART RATE INTERVAL
TM
also combines the standard HILL workout profile with the concept of Heart Rate
Zone Training. The default target heart rate is calculated as 80% 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% of HRmax, and a
valley which brings the heart rate down to 65% 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 min-
utes, then the level decreases into a valley. Once the 65% 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 val-
leys 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 PowerMill Climber automati-
cally goes into pause mode. The program does not proceed to a new heart rate goal until the user reaches the
current goal.
EXTREME HEART RATE
TM
is designed to help more experienced users to break through fitness improvement
plateaus. The workout alternates between two target heart rates as quickly as possible. The effect is similar to
that of running sprints. The user must wear a Polar telemetry heart rate chest strap or grip the Lifepulse
sensors
throughout the workout. When setting up the workout, the user enters a target heart rate.
After a standard three-minute warm-up, the intensity increases, until the user reaches the target heart rate goal
of 85% of the theoretical maximum(HRmax). That target rate is maintained for a stabilizing period. Then, the
intensity decreases. When the heart rate falls to the 65% of HRmax goal, it is maintained there for a stabilizing
period. The program repeats the alternating intensity levels, continuing this pattern throughout the duration.
The program does not proceed to a new heart rate goal until the user reaches the current goal.