H
EART
R
ATE
I
NTERVAL
TM
W
ORKOUT
(9100
ONLY
)
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. See the chart below.
Throughout the workout, the user must wear a Polar chest strap to enable the program to moni-
tor the heart rate.
E
XTREME
H
EART
R
ATE
TM
W
ORKOUT
(9100
ONLY
)
This intense, varied workout is designed to help more experienced users to break through fitness
improvement plateaus. The workout alternates between two target heart rate goals as quickly as
possible. The effect is similar to that of running sprints. When setting up the workout, the user enters
a target heart rate. After a warm-up, the intensity gradually increases until the user reaches the 100
percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward,
the intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained there for a
stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern for
the duration. See the chart below. Throughout the workout, the user must wear a Polar chest
strap to enable the program to monitor the heart rate.
75% THR
115
75% THR
115
User Example (40 year old / 153 recommended THR)
EXTREME HEART RATE Workout Profile
100% THR
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153
100% THR
153
100% THR
153
Higher
intensity
Higher
intensity
Higher
intensity
Lower
intensity
Lower
intensity
Lower
intensity
90% THR
90% THR
90% THR
130 THR
130 THR
130 THR
User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)
HEART RATE INTERVAL Workout Profile
100% THR
100% THR
100% THR
144 THR
144 THR
144 THR
23
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
HEART
RATE INTERVAL
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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