Life Fitness T5iw, T3i operation manual THR 130 THR, Heart Rate Hilltm

HEART RATE HILLTM

This program combines the standard HILL workout profile with a Heart Rate Zone Training workout. It 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 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. Then, the goal switches to 85 percent of the target heart rate. When the user’s heart rate falls to that goal, the valley continues for one minute. Then, the goal switches to 95 percent of the target heart rate. When the user reaches that goal, the hill continues for one minute. As the chart at the top of the following page illustrates, this pattern continues for all three hills. After the user completes the third hill/valley pair, the program returns to the first hill and heart rate goal, and the sequence repeats as long as the duration allows. The user’s fitness level determines the number of hills and valleys encountered. At the end of the duration, the workout goes into a cool-down phase.

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 current goal.

Hill

90% THR

		100% THR
	95% THR
Hill		Hill
Valley	Valley	Valley

Warm-up	85% THR	85% THR	85% THR
	HEART RATE HILL Workout Profile
			144 THR
		137 THR
	130 THR
Warm-up	122 THR	122 THR	122 THR

User Example: 80 percent of theoretical maximum (40 year old / 144 recommended THR)

†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as being equal to 220 minus an individual’s age.

*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the FAT BURN workout is 117. The FAT BURN workout targets 65 percent of the maximum, so the equation would be (220- 40)*.65=117.

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