ZONE TRAINING
Zone Training workouts target specific ranges, or zones, for maintaining a heart rate to achieve
maximum exercise results.
1) HEART RATE HILLTM
This program 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. All hills and valleys
are percentages of HRmax. The workout consists of three hills that target three heart rate goals:
The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to
75 percent of HRmax. The third hill matches the Target Heart Rate brining the heart rate to 80
percent of HRmax. The valley always is defined as 65 percent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate
goal. Once the user reaches 70 percent of HRmax, the hill continues for one minute. When the
minute expires, the level decreases into a valley. Once the user's heart rate falls to 65 percent of
HRmax, the valley continues 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. At the end of the duration, the workout goes into a
Cooldown Phase. If the heart rate goes above the theoretical maximum for more than 45 seconds,
the cross-trainer 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.
30
117BPM
85%THR
65%HRmax
70%HRmax
75%HRmax
HEARTRATE HILL Workout Profile
80%HRmax
Hill
Hill
Hill
Valley Valley Valley
65%HRmax 65%HRmax65%HRmax
117BPM 117BPM 117BPM
127BPM
135BPM
UserExample: 80 (40year old / 144 recommended BPM)percentof theoretical maximum (HR )max
144BPM
†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). A40-year-old user's recommended THR
for the HEART RATE HILLworkout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.