Warm-up

3)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 of 85 percent of the theoretical maximum† (HRmax). 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 65 percent of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of speeds and incline levels, continuing this pattern throughout the dura- tion.

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.

	85% HRmax		85% HRmax	85% HRmax
	Stabilizing Period	Stabilizing Period		Stabilizing Period
Jog	Speed
Jog
Warm-up				Cool Down
	65% HRmax		65% HRmax
	EXTREME HEART RATE Workout Profile
	153 BPM		153 BPM	153 BPM
	Stabilizing Period	Stabilizing Period		Stabilizing Period
Jog	Speed			Jog
Jog				Jog
118 BPM				118 BPM
		118 BPM		118 BPM

User Example 85 percent of theoretical maximum (HRmax) (40 year old / 153 recommended BPM)

†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 (HRmax). For example, a 40-year-old user's rec- ommended THR for the EXTREME HEART RATETM WORKOUT is 153. The workout program targets a standard 85 per-

cent of the maximum, so the equation would be (220-40)*.85 = 153.

118 BPM