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4.1.6 S
PORT
T
RAINING
W
ORKOUT
SPORT TRAINING
Workout simulates conditions that a biker would experience when cycling in an outdoor
environment. Baseline level is hill #3, which simulates flat biking in an outdoor environment.
Hill #1 simulates going downhill in an outdoor environment. Inclines last 30 to 60 seconds.
4.1.7 H
ILL
W
ORKOUT
HILL
is an interval-training workout consisting of a warm-up period followed by a plateau of constant effort,
progressively more difficult levels of effort (hills) separated by periods of recovery (valleys) and a cool-down period.
The Lifecycle exercise bike’s patented Hill Workout offers the ideal configuration for interval training: periods of
intense aerobic activity separated by regular intervals of lower-intensity exercise. Interval training programs have
been scientifically demonstrated to yield greater cardiorespiratory improvement than steady-pace training.
Not only does the Hill Workout offer the challenge of alternating periods of high and low intensity, but the levels of
intensity become progressively more difficult during the course of the workout. Because you have the option of
working out in a Hill Workout for anywhere from 1 to 99 minutes, and because the Hill Workout is composed of four
distinct phases, the workout must be structured differently to accommodate the entire array of workout durations.
Longer workouts add more hills.
The Hill diagram below shows the effort level and recovery periods encountered during a Hill Workout. Effort and
recovery periods are simulated on the Display Console by columns of lights in the Program Profile Window. The
columns move from right to left during the workout. The higher the column, the higher the incline; consequently, you
must increase the effort.
Each Hill Workout session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
•
Warm-up:
Gradually brings your heart rate into the lower portion of your Target Heart Rate Zone, increasing
respiration and blood flow to working muscles.
•
Plateau:
Brings your heart rate into your target zone. Check your heart rate at the end of the plateau period to
ensure that you have entered your Target Heart Rate Zone.
•
Interval Training:
A series of hills and valleys. During this portion of your workout, you will be confronted with
sets of four successively steeper hills, each separated from the next by a valley, or recovery period. Check your
heart rate at the end of the interval-training period to ensure that you have stayed within your target zone.
•
Cool-down:
The cool-down allows your body to begin removing accumulated by-products of exercise, such as
lactic acid, which build up in muscles during your workout and contribute to muscle soreness.
WARM-UP
PLATEAU
INTERVAL TRAINING
COOL-DOWN
FIRST HR
CHECK POINT
SECOND HR
CHECK POINT
TERRAIN (HILLS AND VALLEYS)
