27
1 to 9 minutes:
A workout with a duration of less than 10 minutes is insufficient for the
HILL
program to complete all four
phases adequately. The program, therefore, condenses a workout of this duration at various stages.
10 to 19 minutes:
The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute over
10, each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds each.
20 to 99 minutes:
All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in
progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase.
This pattern repeats until the workout is completed.
H
EART
R
ATE
+ W
ORKOUTS
F
AT
B
URN
The
FAT BURN
workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum
†
(HRmax) for
optimal results. Throughout the workout, the user wears a chest strap or grasps the Lifepulse sensors. If the user is not wear-
ing a chest strap, the WORKOUT PROGRESS SCREEN displays a heart shape, and the Message Area prompts the user to
grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level of the treadmill
to reach and maintain the target* (See note below). This workout uses the body’s fat stores and carbohydrates as sources
of fuel. A high percentage of total expended energy is from fat.
C
ARDIO
The
CARDIO
workout is virtually identical to
FAT BURN
; however the target heart rate* is calculated at 80 percent of the
theoretical maximum
†
(HRmax) and more calories from fat are burned in this workout. The user wears a chest strap or
grips the Lifepulse system sensors. The higher target promotes cardiovascular improvement by placing a heavier work-
load on the heart muscle.
NOTE:
The intensity level is changed by incline. Speed can be only changed by the user. Change the target heart rate at
any time by using the arrow keys under the THR, or by touching the THR button to access the Target Heart Rate
Workout Setup Screen.
H
EART
R
ATE
H
ILL
TM
This program combines the standard
HILL
workout profile with the concept of Heart Rate Zone Training. The default tar-
get heart rate* is calculated as 80 percent 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. The workout consists of three hills that target
three heart rate goals: The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to 75
percent of HRmax. The third hill matches the Target Heart Rate bringing the heart rate to 80 percent of HRmax. The val-
ley always is defined as 65 percent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reach-
es 70 percent of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once
the user's heart rate falls to 65 percent of HRmax, the valley continues for one minute. Then, the next hill begins with its cor-
responding 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 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 Area 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.
117 BPM
85% THR
65% HRmax
70% HRmax
75% HRmax
HE
A
RT R
A
TE HILL Workout Profile
80% HRmax
Hill
Hill
Hill
Valley
Valley
Valley
65% HRmax
65% HRmax
65% HRmax
117 BPM
117 BPM
117 BPM
127 BPM
135 BPM
User Example: 80
(40 year old / 144 recommended BPM)
percent of theoretical maximum (HR
)
max
144 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. For example, a 40-year-old user's THR for the FAT BURN workout is 117. This work-
out targets 65 percent of the maximum, so the equation would be (220-40)*.65=117. For the CARDIO and HEART RATE HILL workouts it is 144, or 80 per-
cent of the maximum; so the equation would be (220-40)*.80=144.
