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3) EXTREME HEART RATETM
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 possi-
ble. 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 target 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,
continuing this pattern throughout the duration. The program does not proceed to a new heart
rate goal until the user reaches the current goal.
CoolDown
118BPM
65%HRmax
118BPM
65%HRmax
118BPM
JogSpeed
Walk Speed
JogSpeed
Walk Speed
JogSpeed
Walk Speed
JogSpeed
Walk Speed
JogSpeed
Walk Speed
JogSpeed
Walk Speed
UserExample (40year old / 153 recommended BPM)85percent of theoretical maximum (HR )max
EXTREMEHEART RATE Workout Profile
85%HRmax
StabilizingPeriod
StabilizingPeriod
StabilizingPeriod
StabilizingPeriod
StabilizingPeriod
StabilizingPeriod
153BPM
85%HRmax
153BPM
85%HRmax
153BPM
Warm-up
118BPM
†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 (HRmax). For example, a 40-year-old user's rec-
ommended THR for the EXTREME HEART RATETMWORKOUT is 153. The workout program targets a standard 85 per-
cent of the maximum, so the equation would be (220-40)*.85 = 153.