CARDIO
The CARDIO workout is virtually identical to FAT BURN; however the target heart rate* is calcu- lated at 80 percent of the theoretical maximum†. The user wears a chest strap. The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle.
HILL
The Life
Each HILL workout goes through four phases, each marked by different intensity levels. The WORK- OUT PROFILE window displays the progress of the phases, as seen in the chart following these descriptions. The heart rate should be measured at two stages in the workout to gauge its effective- ness. To do so, wear the Polar heart rate chest strap. Note that the MESSAGE CENTER does not display a request for a heart rate measurement during a HILL workout.
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2Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone. Check the heart rate at the end of this phase.
3Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The heart rate should rise to the high end of the target zone. Check the heart rate at the end of this phase.
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Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one interval. The overall duration of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration of an interval is equal to the duration of the entire workout divided by 20.
†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
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