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 wear a wireless heart rate chest strap to enable the computer to monitor the heart rate.
HEART RATE INTERVAL Workout Profile
Hill | 80% HRmax |
Valley | Valley |
Warm-up | 65% HRmax | 65% HRmax | 65% HRmax |
HEART RATE INTERVAL Workout Profile |
144 BPM | | 144 BPM | 144 BPM |
117 BPM | 117 BPM | 117 BPM | 117 BPM |
User Example: 80 percent of theoretical maximum (HRmax) (40 year old / 144 recommended BPM)
*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE INTERVAL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.
