Extreme Heart Rate TM

This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alternates between two target heart rates* as quickly as possi- ble. The effect is similar to that of running sprints. The user must wear a chest strap or grip the LifepulseTM sensors throughout the workout.

NOTE: It is recommended that users who run at speeds faster than 4.5 MPH wear the chest strap and do not use the LifepulseTM sensors.

When setting up the workout, the user enters a target heart rate and selects a walk speed and a jog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed, and the incline increases, until the user reaches the target heart rate goal. That target rate is maintained for a stabilizing period. Then, the incline is reduced to 0 percent, and the treadmill slows to the walk speed. When the heart rate falls to the 75 percent goal, it is maintained there for a stabilizing period. The program repeats the alternating of speeds and incline levels, contin- uing this pattern throughout the duration.

If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays a prompt to increase or decrease speed, depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the cur- rent goal.

	100% THR	100% THR	100% THR
	Stabilizing Period	Stabilizing Period	Stabilizing Period
Jog	Speed
Jog
			Cool Down
	75% THR	75% THR
	EXTREME HEART RATE Workout Profile
	153	153	153
	Stabilizing Period	Stabilizing Period	Stabilizing Period
Jog	Speed
Jog
			Cool Down
	115	115
	User Example (40 year old / 153 recommended THR)

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a

40-year-old user's THR for the EXTREME HEART RATETM WORKOUT is 153. The workout program targets a standard 85 percent of the maximum, so the equation would be (220-40)*.85=153.

*The FITNESS TEST design is based on a published study: Ebbeling, Cara B.; Puleo, Elane M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M. "Development of a Single Stage

Submaximal Treadmill Walking Test:” University of Massachusetts Medical Center, 1991