Heart Rate Intervaltm Workout 9100 only

HEART RATE INTERVALTM WORKOUT (9100 ONLY)

This program alternates between a hill, which brings the heart rate up to the target rate*, and a valley, which brings the heart rate down to 90 percent of the target. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three minutes. Then the level decreases into a valley. Once the 90 percent goal is reached, the valley continues for three minutes, after which the next hill begins. The user's fitness level determines the number of hills and valleys encountered within the duration. See the chart below. Throughout the workout, the user must wear a Polar chest strap to enable the program to moni- tor the heart rate.

100% THR	100% THR	100% THR
90% THR	90% THR	90% THR
HEART RATE INTERVAL Workout Profile
144 THR	144 THR	144 THR
130 THR	130 THR	130 THR

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

EXTREME HEART RATETM WORKOUT (9100 ONLY)

This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. When setting up the workout, the user enters a target heart rate. After a warm-up, the intensity gradually increases until the user reaches the 100 percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward, the intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern for the duration. 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

Stabilizing Period

	intensity	Lower
Higher		intensity
Higher

100% THR

Stabilizing Period

	intensity	Lower
Higher		intensity
Higher

100% THR

Stabilizing Period

	intensity	Lower
Higher		intensity
Higher

	75% THR	75% THR
	EXTREME HEART RATE Workout Profile
153		153	153
Stabilizing Period		Stabilizing Period	Stabilizing Period

115115

User Example (40 year old / 153 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 INTERVAL workout is 180. The CARDIO workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.