28
H
EART
R
ATE
H
ILL
TM
W
ORKOUT
This workout 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 heart rate to 95 percent. The third hill matches the target heart rate. The valley always is defined
as 85 percent of the target heart rate. 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 workout returns to the first hill
and repeats the cycle as long as the duration allows. See the chart below. The user must wear a wireless heart rate chest strap to
enable the computer to monitor the heart rate.
HEART RATE HILL Workout Profile
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
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE HILL workout is 144. This workout targets
80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.
