Zone TraInInG +

Zone Training workouts target specific ranges, or zones, for maintaining a heart rate to achieve maximum exercise results.

HearT raTe HIllTM

This program combines the standard HIll workout profile with the concept of Heart Rate Zone Training. The default tar- get heart rate is calculated as 80% of the theoretical maximum (HRmax), but the user can adjust the target rate during the workout setup. All hills and valleys are percentages of HRmax. The workout consists of three hills that target three heart rate goals: The first hill brings the heart rate to 70% of HRmax. The second hill increases the rate to 75% of HRmax. The third hill matches the Target Heart Rate bringing the heart rate to 80% of HRmax. The valley always is

defined as 65 percent of HRmax.

After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reaches 70% of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once the user's heart rate falls to 65% of HRmax, the valley continues for one minute. Then, the next hill begins with its corresponding heart rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and re- peats 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 than 45 seconds, the treadmill automatically goes into pause mode. If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays a prompt to in- crease 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

70% HRmax

		80% HRmax
	75% HRmax
Hill		Hill
Valley	Valley	Valley

65% HRmax	65%85%HRmaxTHR	65% HRmax	65% HRmax
	HEART RATE HILL Workout Profile
			144 BPM
		135 BPM
	126 BPM
117 BPM	117 BPM	117 BPM	117 BPM

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

zone TraInInG +

126 BPM