Random and Manual Workouts

Cool-down:The cool-down allows the body to begin removing accumulated by-products of exercise, such as lactic acid, which build up in muscles during a workout and contribute to mus- cle soreness.

Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window. Each column represents one interval and 20 intervals comprise the workout. The columns move from right to left during the workout. The higher the column, the higher the incline. Consequently, the effort must be increased to continue training.

10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute workout. For every additional minute of workout duration, the Hill workout lengthens each interval by three seconds. Thus, a 15-minute Hill workout will feature 20 intervals of 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. As minutes are added, additional hills and val- leys are presented beyond the initial four of the interval training phase. The additional hills and valleys will follow the form of the first four, dropping back down to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again. This process repeats until the workout duration is met.

RANDOM WORKOUT

The Life Fitness on-board computer randomly selects hill and valley terrain which varies with each and every workout, resulting in more than one million combinations. Because workout lev- els are greater in this workout than in the Hill workout, it is recommended that the Random workout be set one or two levels lower than the workout level which would normally be selected in the Hill workout.

MANUAL WORKOUT

The Manual workout provides steady pace exercise with resistance levels equal to that of the highest hill encountered in the Hill workout at the same effort level. Because of the greater effort levels of this workout, it is recommended to set the Manual workout about three to four levels lower than the level of effort which would normally be selected on the Hill workout.

A personal interval training workout can be designed using the Manual workout by varying the level of effort during the course of the workout session. To do so, select a high level of effort until the upper end of the target heart rate zone is reached, then pedal at a lower effort level until the heart rate drops to the bottom of the target zone. Then increase the level of effort again until the heart rate rises back to the upper portion of the target zone. Repeating this process will actually create hills and valleys.