Heart Rate Interval

This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default target heart rate* is calculated as 80 percent of the theoretical maximum† (HRmax), but the user can adjust the target rate during the workout setup. The workout alternates between a hill, which brings the heart rate up to the target rate of 80 percent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three minutes, after which the level decreases into a valley. Once the 65 percent of HRmax 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 encoun- tered within the duration. 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 bike automatically goes into pause mode. The program does not proceed to a new heart rate goal until the user reaches the current goal. The user must wear a heart rate chest strap or grip the Lifepulse sensors throughout the workout.

Hill

80% HRmax

Hill

80% HRmax

Valley

Hill

80% HRmax

ValleyValley

Warm-up	65% HRmax	65% HRmax	65% HRmax
HEART RATE INTERVAL Workout Profile
144 BPM		144 BPM	144 BPM
117 BPM	117 BPM	117 BPM	117 BPM

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

EXTREME HEART RATE

This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus. The workout alternates between two target heart rates* as quickly as possible. The effect is similar to that of running sprints. The user must wear a chest strap or grip the LifepulseTM sensors throughout the workout.

When setting up the workout, the user enters a target heart rate. After a standard three-minute warm-up, the intensity increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum† (HRmax). That tar- get rate is maintained for a stabilizing period. Then, the intensity decreases. When the heart rate falls to the 65 percent of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, con- tinuing this pattern throughout the duration. The program does not proceed to a new heart rate goal until the user reach- es the current goal

	85% HRmax			85% HRmax	85% HRmax
	Stabilizing Period		Stabilizing Period		Stabilizing Period
Jog	S	peed	Jog	S	S
	S			S	S

Warm-up					Cool Down
		65% HRmax		65% HRmax
		EXTREME HEART RATE Workout Profile
		153 BPM		153 BPM	153 BPM
	Stabilizing Period		Stabilizing Period		Stabilizing Period
Jog	S	peed	Jog	S	S
	S			S	S

118 BPM					118 BPM
			118 BPM		118 BPM

User Example 85 percent of theoretical maximum (HRmax) (40 year old / 153 recommended BPM)

†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.