30
31
PROgRAm INfORmATION
P7 OREgON TRAIL: Experience a hike through the foothills with an alternating resistance workout for a time-based goal.
Choose from 10 levels.
WARM-UP
PROgRAM SEgMENTS - REPEAT
COOL-dOWN
TIME
4 minutes
30
90
90
30
30
90
30
90
90
30
30
90
4 minutes
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
1
1
1
1
1
3
1
1
3
3
1
3
1
1
3
3
1
1
1
1
1
2
1
1
1
2
3
1
1
3
3
1
3
1
1
3
3
1
2
1
1
1
3
1
1
1
2
4
2
2
4
4
2
4
2
2
4
4
2
2
1
1
1
4
1
1
1
3
4
2
2
4
4
2
4
2
2
4
4
2
3
1
1
1
5
1
2
3
3
5
3
3
5
5
3
5
3
3
5
5
3
3
3
2
1
6
1
2
3
4
5
3
3
5
5
3
5
3
3
5
5
3
4
3
2
1
7
1
2
3
4
6
4
4
6
6
4
6
4
4
6
6
4
4
3
2
1
8
1
2
3
5
6
4
4
6
6
4
6
4
4
6
6
4
5
3
2
1
9
2
2
3
5
7
5
5
7
7
5
7
5
5
7
7
5
5
3
2
2
10
2
2
4
6
7
5
5
7
7
5
7
5
5
7
7
5
6
4
2
2
P6 CADENCE: gradually increases resistance level to build stamina and increase endurance.
WARM-UP
PROgRAM SEgMENTS - REPEAT
COOL-dOWN
TIME
4 minutes
90
45
90
30
45
90
30
45
90
30
45
90
4 minutes
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
1
2
1
1
2
3
2
3
1
2
3
1
2
3
1
2
3
2
1
1
1
2
1
1
1
2
4
3
4
2
3
4
2
3
4
2
3
4
2
1
1
1
3
1
1
1
2
5
4
5
3
4
5
3
4
5
3
4
5
2
1
1
1
4
1
1
1
3
6
5
6
4
5
6
4
5
6
4
5
6
3
1
1
1
5
1
2
3
3
7
6
7
5
6
7
5
6
7
5
6
7
3
3
2
1
6
1
2
3
4
8
7
8
6
7
8
6
7
8
6
7
8
4
3
2
1
7
1
2
3
4
9
8
9
7
8
9
7
8
9
7
8
9
4
3
2
1
8
1
2
3
5
10
9
10
8
9
10
8
9
10
8
9
10
5
3
2
1
9
1
1
1
2
11
10
11
9
10
11
9
10
11
9
10
11
2
1
1
1
10
1
1
1
2
12
11
12
10
11
12
10
11
12
10
11
12
2
1
1
1
11
2
2
2
3
13
12
13
11
12
13
11
12
13
11
12
13
2
1
1
1
12
3
3
3
4
14
13
14
12
13
14
12
13
14
12
13
14
3
1
1
1
13
3
4
4
5
15
14
15
13
14
15
13
14
15
13
14
15
3
3
2
1
14
3
4
5
6
16
15
16
14
15
16
14
15
16
14
15
16
4
3
2
1
15
3
5
6
7
17
16
17
15
16
17
15
16
17
15
16
17
4
3
2
1
16
4
6
7
8
18
17
18
16
17
18
16
17
18
16
17
18
5
3
2
1
HEART RATE TRAININg
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to heart
rate training. The most precise and accurate way
of determining your individual max HR is to have
it clinically tested by a cardiologist or exercise
physiologist through the use of a maximal stress
test. If you are over the age of 40, overweight,
have been sedentary for several years, or have
a history of heart disease in your family, clinical
testing is recommended. This chart gives
examples of the heart rate range for a 30 year
old exercising at 5 different heart rate zones. For
example, a 30-year-old’s max HR is 220 – 30 =
190 bpm and 90% max HR is 190 × 0.9 = 171
bpm.
target heart
rate zone
workout
duration
example thr
zone (age 30)
Your
thr zone
recommended for
verY hard
90
–
100%
<
5
min
171
–
190
bpm
Fit persons and for athletic training
hard
80
–
90%
2
–
10
min
152
–
171
bpm
Shorter workouts
moderate
70
–
80%
10
–
40
min
133
–
152
bpm
Moderately long workouts
light
60
–
70%
40
–
80
min
114
–
133
bpm
Longer and frequently repeated
shorter exercises
verY light
50
–
60%
20
–
40
min
104
–
114
bpm
Weight management and active
recovery
Содержание Elite R4000
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