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Workout Descriptions
•
Manual Goals is a constant effort workout in which
the user can change incline level or speed at any time.
•
Hill is an interval training workout. Intervals are
periods of intense aerobic exercise separated by
regular periods of lower-intensity exercise. The overall
duration of the workout determines the length of
each interval.
•
Random is an interval training workout of constantly
changing intensity levels that occur in no regular
pattern or progression.
•
Rolling Hills is a rolling hill workout with low intensity
levels.
•
Moderate Burn is a low-intensity cardio workout. The
program adjusts the intensity level through changing
the incline (elevation), based on the actual heart rate,
to maintain the rate at 65% of the theoretical maxi-
mum.
•
Fixed Time Interval takes the user through three
different hills based on targeting three different heart
rate goals.
Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training approach to
exercise. Zone Training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovas-
cular fitness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The
maximal heart rate formula is defined by the American College of Sports Medicine's Guidelines for Exercise Testing and
Prescription, 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person's age.
Theoretical Maximum Heart Rates and Target Heart Rates
Reference the chart below for Theoretical Maximum Heart Rates and Target Heart Rates.
Classic Workouts
Cardio Workouts (Heart Rate Zone Training
HR Max = 206.9 - (0.67 * age)
Theoretical
Age
Maximum
Heart Rate
10
200
20
194
30
187
40
180
50
173
60
167
70
160
80
153
90
147
99
141
•
Cross-Train Aerobics simulates the
experience of working with a personal
trainer. There are prompts to emphasize pushing,
pulling, total body, lower body,
speed changes, and forward / reverse motion.
•
Cross-Train Reverse continuously
alternates 5 minutes of forward motion
with 2 minutes of reverse motion.
•
Vigorous Burn is a higher-intensity workout for more
fit users, maximizing cardiovascular benefits and total
calories burned. The program adjusts the intensity
level, based on the actual heart rate, to maintain the
rate at 80% of the theoretical maximum.
•
Variable Time Interval alternates between a hill and a
valley based on the target heart rate.
65%
80%
(Moder-
(Vigorous
ate Burn)
Burn)
130
160
126
155
121
149
117
144
113
139
108
133
104
128
100
123
95
117
91
112
)
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Troubleshooting
