Life Fitness Integrity Series Operation Manual page 27

HEART RATE HILL™
This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default
target heart rate is calculated as 80% of the theoretical maximum (HRmax), but the user can adjust the target rate dur-
ing the workout setup. All hills and valleys are percentages of HRmax. The workout consists of three hills that target
three heart rate goals: The first hill brings the heart rate to 70% of HRmax. The second hill increases the rate to 75%
of HRmax. The third hill matches the Target Heart Rate bringing the heart rate to 80% of HRmax. The valley always is
defined as 65 percent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user
reaches 70% of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a valley.
Once the user's heart rate falls to 65% of HRmax, the valley continues for one minute. Then, the next hill begins with
its corresponding heart rate goal. After the user completes the third hill/valley pair, the program returns to the first hill
and repeats the cycle as long as the duration allows. At the end of the duration, the workout goes into a cool-down
phase. If the heart rate goes above the theoretical maximum for more than 45 seconds, the cross-trainer automatically
goes into pause mode. If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays
a prompt to increase or decrease speed, depending on whether the workout is in a hill or valley phase. The program
does not proceed to a new heart rate goal until the user reaches the current goal.
80% HRmax
75% HRmax
70% HRmax
Valley Valley Valley
85% THR
65% HRmax 65% HRmax 65% HRmax 65% HRmax
HEART RATE HILL Workout Profile
144 BPM
135 BPM
126 BPM
117 BPM 117 BPM 117 BPM 117 BPM
User Example: 80 percent of theoretical maximum (HR max ) (40 year old / 144 recommended BPM)
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