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 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.
RANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different patterns are possible.
MANUAL
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 SPEED and/or INCLINE ARROW keys or the NUMERIC KEYPAD.
SPORT TRAININGTM
This distance-goal workout is designed for runners training for races. The program creates realistic terrains by setting different incline levels throughout the course. Incline grades depend on the diffi- culty levels selected during the workout setup. A 1.5 percent incline grade, which is the baseline level, simulates a flat running surface. A zero percent grade simulates running downhill. Incline durations range between 30 and 60 seconds. The course ends when the distance goal is met. Two Sport TrainingTM programs are available on the treadmill:
•SPORT TRAININGTM (5K) is a 5-kilometer, or 3.1-mile, course.
•SPORT TRAININGTM (10K) is a 10-kilometer, or 6.2-mile, course.
HEART RATE HILLTM
This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default target heart rate* is calculated as 80 percent of the theoretical maximum†, but the user can adjust the target rate during the workout setup. The workout consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the tar- get 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 standard three-minute 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 corre- sponding 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. At the end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theoretical maximum for more then
†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.
*Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR for the HEART RATE HILL workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.