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2) HEART RATE INTERVALTM
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 maxi-
mum† (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. Then 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 encountered within the duration. At the
end of the duration, the workout goes into a Cooldown Phase. If the heart rate goes above the the-
oretical 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 work-
out.
Warm-up
65%HRmax
HEARTRATE INTERVAL Workout Profile
80%HRmax
Hill
Hill
Valley Valley Valley
Hill
65%HRmax
80%HRmax
65%HRmax
80%HRmax
117BPM 117BPM 117BPM
UserExample: 80 (40year old / 144 recommended BPM)percentof theoretical maximum (HR )max
144BPM144BPM144BPM
117BPM
†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 INTERVALworkout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.