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and valleys. The computerized interval training workout has been scientifically demonstrated to promote greater
cardio-respiratory improvement than steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The WORKOUT PROFILE
window displays the progress of these phases. As noted in the descriptions below, the heart rate should be
measured at two stages in the workout to gauge its effectiveness. Grasp the sensors (C9I only), or wear the chest
strap.
1
Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the lower end of the
target zone and increases respiration and blood flow to working muscles.
2
Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the
target zone. Check the heart rate at the end of this phase.
3
Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The
heart rate should rise to the high end of the target zone. Check the heart rate at the end of this phase.
4
Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and other exercise
by-products, which build up in muscles and contribute to soreness.
INTERVAL TRAINING
COOL-DOWN
SECOND HR
CHECK POINT
FIRST HR
CHECK POINT
PLATEAU
WARM-UP
TERRAIN (HILLS AND VALLEYS)
Each column, as seen in the WORKOUT PROFILE WINDOW and the chart above, represents one interval. The
overall duration of the workout determines the length of each interval.
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 previously 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.
R
ANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million
different patterns are possible.
M
ANUAL
The MANUAL program sets an intensity level that does not change automatically. While the workout is in progress,
increase or lower the intensity level as desired, using the arrow keys.
