Life Fitness 95Ci Operation Manual page 26

3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of
recovery. The heart rate should rise to the high end of the target* zone. Check the heart rate
at the end of this phase.
4 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and
other exercise by-products, which build up in muscles and contribute to soreness.
Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one
interval. The overall duration of the workout determines the length of each interval. Each workout
is made up of 20 intervals, so the duration of each interval is equal to the duration of the entire
workout divided by 20.
1 to 9 minutes (available only if Power Assist option is enabled. See the topic titled Using the
Power Assist Option in Section 1.2.): A workout with a duration of less than 10 minutes is insufficient
for the Hill program to complete all four phases adequately. The program, therefore, condenses a
workout of this duration at various stages.
10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout.
For every minute added by the user "on the fly," each interval increases by three seconds.
A 15-minute workout consists of 20 intervals at 45 seconds each.
20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration
while the workout is in progress, the program adds hills and valleys that are identical to the first
eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.
R
ANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More
than one million different patterns are possible.
M
ANUAL
The MANUAL program sets an intensity level that does not change automatically. While the work-
out is in progress, increase or lower the intensity level as desired, using the arrow keys.
25