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1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the HILL program to complete all four
phases adequately. The program, therefore, condenses a workout of this duration at various stages.
10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute over 10,
each interval increases by three seconds. A15-minute workout consists of 20 intervals at 45 seconds each.
20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in
progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase. This pat-
tern repeats until the workout is completed.
HEART RATE +WORKOUTS
FAT BURN
The FAT BURNworkout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum†(HRmax).
Throughout the workout, the user wears a chest strap or grasps the Lifepulse sensors. If the user is not wearing a chest strap, the
WORKOUT PROGRESS SCREEN displays a heart shape, and the Message Area prompts the user to grasp the sensors. The
console continuously monitors and displays the heart rate, adjusting the intensity level of the treadmill to reach and maintain the tar-
get* (See note below). This workout uses the body’s fat stores and carbohydrates as sources of fuel. Ahigh percentage of

total expended energy is from fat.

CARDIO

The CARDIO workout is virtually identical to FAT BURN; however the target heart rate* is calculated at 80 percent of the

theoretical maximum and more calories from fat are burned in this workout. The user wears a chest strap or grips the

Lifepulse system sensors. The higher target promotes cardiovascular improvement by placing a heavier workload on the

heart muscle.

NOTE: The intensity level is changed by incline. Speed can be only changed by the user.Change the target heart rate at any
time by using the arrow keys under the THR, or by touching the THR button to access the Target Heart Rate Workout Setup
Screen.
HEART RATE HILL
This program combines the CLASSIC 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 bringing 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 cool-down phase. If the heart rate goes above the theoretical
maximum for more then 45 seconds, the treadmill automatically goes into pause mode. If the user does not reach a heart rate goal
after five minutes, the MESSAGE CENTER displays a prompt to increase or decrease speed, depending on whether the workout is
in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the current goal.
†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 FAT BURNworkout is 117. This work-
out targets 65 percent of the maximum, so the equation would be (220-40)*.65=117. For the CARDIO and HEART RATE HILLworkouts it is 144, or 80 per-
cent of the maximum; so the equation would be (220-40)*.80=144.
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 (40yearold / 144 recommended BPM)percentof theoretical maximum (HR )max
144BPM