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1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the Hill pro- gram to complete all four phases adequately. The program, therefore, condenses a workout of this duration at various stages.

10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute added by the user “on the fly,” each interval increases by three seconds.

A 15-minute workout consists of 20 intervals at 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.

The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different patterns are possible.

MANUAL

The MANUAL program sets an intensity level that does not change automatically. While the work- out is in progress, increase or lower the intensity level as desired, using the arrow keys.

HEART RATE HILL WORKOUT (9100 ONLY)

This program 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 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 contin- ues 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 repeats the cycle as long as the duration allows. See the chart below. Throughout the workout, the user must wear a Polar chest strap to enable the program to monitor the heart rate.

		100% THR
	95% THR
90% THR




85% THR	85% THR	85% THR
HEART RATE HILL Workout Profile
		144 THR


	137 THR
130 THR




122 THR	122 THR	122 THR

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

*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 180. The CARDIO workout targets 80 percent of the maximum, so the equation would be (220- 40)*.80=144.