N
EW
W
ORKOUTS
H
EART
R
ATE
H
ILL
W
ORKOUT
TM
This workout consists of three hills that target three heart rate goals: The first hill brings the heart rate
to 90 percent of the target rate.* The second hill increases the rate to 95 percent. The third hill match-
es the target rate. The valley always is 85 percent of the target. The user must wear a chest strap or
grip the Lifepulse
TM
sensors throughout the workout. After a three-minute warm-up, the workout
progresses toward the first hill and heart rate goal. Once the user reaches 90 percent of the target
rate, the hill continues for one minute. When the minute expires, the level decreases into a valley.
Once the user's heart rate falls to 85 percent of the target, 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 theo-
retical maximum
†
for more then 45 seconds, the treadmill automatically goes into pause mode. If the
user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays a prompt
to increase or decrease speed, depending on whether the workout is in a hill or valley phase. The
program does not proceed to a new heart rate goal until the user reaches the current goal.
Warm-up
Warm-up
85% THR
85% THR
85% THR
85% THR
90% THR
95% THR
HEART RATE HILL Workout Profile
100% THR
Hill
Hill
Hill
Valley
Valley
Valley
122 THR
122 THR
122 THR
130 THR
137 THR
User Example: 80
(40 year old / 144 recommended THR)
percent of theoretical maximum
144 THR
†
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. A 40-year-old user's THR for the HEART RATE HILL
workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.
