Life Fitness X9 User Manual page 30

H R I
EART ATE NTERVAL
This program 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. Throughout the workout, the user must grasp the
Lifepulse system sensors or wear a Polar heart rate chest strap to enable the program to monitor the heart rate.
† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual's age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR for the HEART RATE INTERVAL
workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.
TM W
ORKOUT
100% THR
90% THR
HEART RATE INTERVAL Workout Profile
144 THR
130 THR
User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)
100% THR 100% THR
90% THR
144 THR 144 THR
130 THR
90% THR
130 THR
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