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EXTREME HEART RATE TM
This intense, varied workout is designed to help more experienced us ers to break through fitness improvement
plateaus. The workout alternates between two target heart rates* as quick ly as possible. The effect is similar to that
of running sprints.
When setting up the workout, the user enters a target heart rate and selects a walk speed and a jog speed. After a
standard three-minute warm-up, the treadmill accelerates to the jog speed , and the incline increases, until the user
reaches the target heart rate goal. That target rate is maintained for a stab ilizing period. Then, the incline is
reduced to 0 percent, and the treadmill slows to the walk speed. W hen the heart rate falls to the 75 percent goal, it
is maintained there for a stabilizing period. The program repeats th e alternating of speeds and incline levels,
continuing this pattern throughout the duration. The user’s fitness level determines the number of repetitions. At the
end of the duration, the workout goes into a cool-down phase.
If the user does not reach a heart rate goal after five minutes, the MESSAG E CENTER displays a prompt to
increase or decrease speed, depending on whether the workout is in a hi ll or valley phase. The program does not
proceed to a new heart rate goal until the user reaches the current goal.
COOL-DOWN
Life Fitness' unique Cool-down Protocol automatically customizes e very cool-down based on the workout
performance. Factors such as speed, incline, duration and heart rate deter mine the duration and intensity of the
cool-down.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user’s
recommended THR for the EXTREME HEART RATE workout is 144. The EXTR EME HEART RATE workout
targets 85 percent of the maximum, so the equation would be (220-40)*.85=1 44.