1 to 9 minutes:
A workout with a duration of less than 10 minutes is insufficient for the Hill pro-
gram 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 added by the user on the fly, 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.
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 work-
out is in progress, increase or lower the intensity level as desired, using the arrow keys.
H
EART
R
ATE
H
ILL
W
ORKOUT
(9100
ONLY
)
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 contin-
ues 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 below. Throughout the workout, the user must wear a Polar
chest strap to enable the program to monitor the heart rate.
85% THR
122 THR
85% THR
122 THR
85% THR
122 THR
90% THR
130 THR
95% THR
137 THR
User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)
HEART RATE HILL Workout Profile
100% THR
144 THR
22
* 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 180. The CARDIO workout targets 80 percent of the maximum, so the equation would be (220-
40)*.80=144.
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