Manual; Cardio - Life Fitness 9000 Operation Manual

1 to 9 minutes: Because workouts with durations of less than 10 minutes are insufficient for
the Hill program to complete all four phases adequately, the program truncates at various
stages in order to meet the chosen workout time.
10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute
workout. For every additional minute of workout duration, the Hill program lengthens each
interval by three seconds. Thus, a 15-minute Hill workout will feature 20 intervals of 45
seconds each.
20 to 99 minutes: All intervals last 60 seconds. As minutes are added, additional hills and
valleys are presented beyond the initial four of the interval training phase. The additional
hills and valleys will follow the form of the first four, dropping back down to the level of the
very first hill encountered and progressing in height every two minutes until the highest hill
is reached again. This process repeats until the workout duration is met.
Heart Rate Check Points
For Fat Burning:
First Heart Rate Check Point — Heart rate should be between 60% and 70% of the
4
theoretical maximum heart rate for the age category (see the Terrain (Hills and Valleys).
Second Heart Rate Check Point — Heart rate should be between 70% and 75% of the
4
theoretical maximum heart rate for the age category.
For Cardio:
First Heart Rate Check Point — Heart rate should be between 75% and 80% of the
4
theoretical maximum for the age category.
Second Heart Rate Check Point — Heart rate should be between 80% and 85% of the
4
theoretical maximum for the age category.
Be sure to check the heart rate near the end of the plateau and interval training periods using
the Lifepulse Sensors (if so equipped), if not wearing an optional Zone Trainer chest strap (see
the Terrain (Hills and Valleys) chart above). Always take the heart rate at the time indicated to
make sure you are staying within the target heart rate zone.
Note: When wearing an optional Heart Rate Chest Strap the Life Fitness treadmill does the
work automatically by constantly updating the onboard computer with your current heart rate
status.
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