Life Fitness LC8500 HEART RATE INTERVALTM WORKOUT (9100 ONLY), EXTREME HEART RATETM WORKOUT (9100 ONLY)

HEART RATE INTERVALTM WORKOUT (9100 ONLY)

This program alternates between a hill, which brings the heart rate up to the target rate*, and a

valley, which brings the heart rate down to 90 percent of the target. After a 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 90 percent 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. See the chart below.

Throughout the workout, the user must wear a Polar chest strap to enable the program to moni-

tor the heart rate.

EXTREME HEART RATETM WORKOUT (9100 ONLY)

This intense, varied workout is designed to help more experienced users to break through fitness

improvement plateaus. The workout alternates between two target heart rate goals as quickly as

possible. The effect is similar to that of running sprints. When setting up the workout, the user enters

a target heart rate. After a warm-up, the intensity gradually increases until the user reaches the 100

percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward,

the intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained there for a

stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern for

the duration. See the chart below. Throughout the workout, the user must wear a Polar chest

strap to enable the program to monitor the heart rate.

75%THR

115

75%THR

115

UserExample (40 year old / 153 recommended THR)

EXTREMEHEART RATE Workout Profile

100%THR

StabilizingPeriod

153

100%THR

153

100%THR

153

Higherintensity

Lowerintensity

90%THR 90%THR 90%THR

130THR 130 THR 130 THR

UserExample 80 percent of theoretical maximum (40 year old / 144 recommended THR)

HEARTRATE INTERVALWorkout Profile

100%THR100%THR100%THR

144THR144THR144THR

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART

RATE INTERVALworkout is 180. The CARDIO workout targets 80 percent of the maximum, so the equation would be

(220-40)*.80=144.