Life Fitness 95R, 97C HEART RATE INTERVAL, EXTREME HEART RATE

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.

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

Warm-up

65%HRmax

HEARTRATE INTERVAL Workout Profile

80%HRmax

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

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

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. For example, a 40-year-old user's THR for the CARDIOworkout is 144. This workout

targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.