HEART RATE HILLTM WORKOUT
This workout 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 heart rate to 95 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target heart rate. After a 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 corresponding heart rate goal. After the user completes the third hill/valley pair, the workout returns to the first hill and repeats the cycle as long as the duration allows. See the chart below. The user must wear a wireless heart rate chest strap to enable the computer to monitor the heart rate.
HEART RATE HILL Workout Profile
| | 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 | |
| 127 BPM | | |
117 BPM | 117 BPM | 117 BPM | 117 BPM |
User Example: 80 percent of theoretical maximum (HRmax) (40 year old / 144 recommended BPM)
*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.