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8) MoUNTAIN CLIMB: A more-intense version of FOOT HILLS. Simulates a mountain ascent and descent. This program helps
tone muscle and improve cardiovascular ability. Incline changes and segments repeat every 30 seconds.
Segment
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
HEART RATE TRAINING
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based method
provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to heart rate training.
The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise physiologist
through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years, or have a history of heart
disease in your family, clinical testing is recommended. This chart gives examples of the heart rate range for a 30 year old exercising at 5 different
heart rate zones. For example, a 30-year-old's max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
24
Warm Up
1
2
3
Time
4:00
min
0.0
0.0
1.0
1.5
2.0
0.0
0.0
1.5
2.0
2.5
0.0
1.0
2.0
2.5
3.0
0.0
1.5
2.5
3.0
3.5
0.0
1.5
3.0
3.5
4.0
0.0
1.5
3.5
4.0
4.5
0.0
1.5
4.0
4.5
5.0
0.0
2.0
4.5
5.0
5.5
0.0
2.0
5.0
5.5
6.0
0.0
2.0
5.5
6.0
6.5
target heart
workout
example thr
rate Zone
duration
Zone (age 30)
verY hard
5
171
190
<
–
min
90
100%
–
hard
2
10
152
171
–
–
min
80
90%
–
moderate
10
40
133
152
–
–
min
70
80%
–
light
40
80
114
133
–
–
min
60
70%
–
verY light
20
40
104
114
–
–
min
50
60%
–
4
5
6
7
8
9
Each segment is 30 seconds
2.5
3.0
3.0
2.5
2.0
1.5
3.0
3.5
3.5
3.0
2.5
2.0
3.5
4.0
4.0
3.5
3.0
2.5
4.0
4.5
4.5
4.0
3.5
3.0
4.5
5.0
5.0
4.5
4.0
3.5
5.0
5.5
5.5
5.0
4.5
4.0
5.5
6.0
6.0
5.5
5.0
4.5
6.0
6.5
6.5
6.0
5.5
5.0
6.5
7.0
7.0
6.5
6.0
5.5
7.0
7.5
7.5
7.0
6.5
6.0
Your
recommended for
thr Zone
Fit persons and for athletic training
bpm
Shorter workouts
bpm
Moderately long workouts
bpm
Longer and frequently repeated
bpm
shorter exercises
Weight management and active
bpm
recovery
10
Cool Down
4:00
min
1.0
0.0
0.0
1.5
0.0
0.0
2.0
1.0
0.0
2.5
1.5
0.0
3.0
1.5
0.0
3.5
1.5
0.0
4.0
1.5
0.0
4.5
2.0
0.0
5.0
2.0
0.0
5.5
2.0
0.0
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