Life Fitness R35 HEART RATE INTERVALTM WORKOUT

HEART RATE INTERVALTM WORKOUT
This workout 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. The user must grasp the hand pulse sensors or wear
a wireless heart rate chest strap to enable the computer to monitor the heart rate.
HEART RATE INTERVALWorkout Profile
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
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* 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 144. This workout targets
80 percent of the maximum, so the equation would be (220-40)*.80=144. A20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.