21
H
EART
R
ATE
H
ILL
TM
W
ORKOUT
This program 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 matches the target heart rate. The
valley always is defined as 85 percent of the target. After a warm-up, the workout progresses toward the first hill
and heart rate goal. Once the user reaches 90 percent of the target heart 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. See the chart on the following page. Throughout the workout, the user must grasp the Lifepulse
sensors (C9i only) or wear a Polar chest strap to enable the program to monitor the heart rate.
H
EART
R
ATE
I
NTERVAL
TM
W
ORKOUT
This program 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 target. After a warm-up, the workout progresses toward the first hill and
heart rate goal. Once the goal is reached, the hill continues for three minutes. Then the level decreases into a
valley. Once the 90 percent goal is reached, the valley continues for three minutes, after which the next hill begins.
The user’s fitness level determines the number of hills and valleys encountered within the duration. Throughout the
workout, the user must grasp the Lifepulse sensors (C9i only) or wear a Polar chest strap to enable the program to
monitor the heart rate.
* 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 HILL workout is 144. The HEART RATE HILL workout targets 80 percent of the maximum, so the equation
would be (220-40)*.80=144.
