29
H
EART
R
ATE
I
NTERVAL
TM
This program also combines the standard HILL workout profile with a HeartSync workout. It alternates between a hill,
which brings the heart rate up to the target rate*, and a valley, which brings the heart rate down to 90 percent of the tar-
get. After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. When the
goal is reached, the hill continues for three minutes. Then, the goal switches to 90 percent of the target heart rate. When
the user's heart rate falls to that goal, the valley continues for three minutes. Then, the program switches back to the tar-
get heart rate goal. This pattern continues throughout the duration. The user's fitness level determines the number of
hills and valleys encountered. At the end of the duration, the workout goes into a cool-down phase.
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.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the HEART RATE INTERVAL
workout is 144. The HEART RATE INTERVAL workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
Warm-up
65% HRmax
HE
A
RT R
A
TE INTERV
A
L Workout Profile
80% HRmax
Hill
Hill
Valley
Valley
Valley
Hill
65% HRmax
80% HRmax
65% HRmax
80% HRmax
117 BPM
117 BPM
117 BPM
User Example: 80
(40 year old / 144 recommended BPM)
percent of theoretical maximum (HR
)
max
144 BPM
144 BPM
144 BPM
117 BPM
