Life Fitness X 35 User Manual page 30

H R I
EART ATE NTERVAL
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.
* 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.
TM W
ORKOUT
HEART RATE INTERVAL Workout Profile
80% HRmax
Valley
Warm-up
65% HRmax
HEART RATE INTERVAL Workout Profile
144 BPM
117 BPM 117 BPM
User Example: 80 percent of theoretical maximum (HR
80% HRmax 80% HRmax
Valley
Valley
65% HRmax 65% HRmax
144 BPM 144 BPM
117 BPM 117 BPM
max ) (40 year old / 144 recommended BPM)
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