Life Fitness x3i - Manual (Page 19)

5.1.8 E
XTREME
HR W
ORKOUT
EXTREME HR Workout is an intense workout for more
experienced users. This workout is used to add variety to
your workout and break through training plateaus. Like
running sprints, this exercise raises and lowers your heart
rate between two different goals. The objective is to get your
heart rate up and down as quickly as possible. You’ll begin
with a standard 3-minute warm up. After warm-up, the
resistance is ramped up until the heart rate reaches your
Target Heart Rate. This pace is then maintained during
stabilizing period. Following this, the resistance is reduced to
your lower level. When your heart rate recovers to 75% THR,
it is maintained there for a stabilizing period. Then, the
cross-trainer again ramps the resistance back up until your
heart rate reaches the THR. This will continue until the workout
time you’ve set is ended.
19
5. T
HE
W
ORKOUTS
( CONTINUED )
Warm Up
Warm Up
Cool Down
Cool Down
75% THR
115
75% THR
115
Jog Le
vel
Jog Le
vel
Jog Le
vel
Jog Le
vel
Jog Le
vel
Jog Le
vel
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alk L
eve
l
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alk
L
ev
el
W
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el
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alk
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User Example (40 year old / 153 recommended THR)
Heart Rate Interval Workout Profile
100% THR
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153
100% THR
153
100% THR
153
5.1.9 R
ANDOM
RANDOM gives you a workout with an endless variety of changing resistance levels and patterns. The Life Fitness on-board
computer randomly selects hill and valley terrain which varies with each and every workout, resulting in more than one million
combinations. Because resistance levels are greater here than in the Hill workout, it is recommended that you set your workout
level one or two levels below the workout level you would normally select for the Hill workout.
5.1.10 M
ANUAL
MANUAL is a steady-pace workout that lets you change the resistance at any time during your workout. The resistance levels
here are equal to those of the highest hill encountered in the Hill workout at the same effort level. Therefore, it is recommended
you start the Manual workout at about three to four levels lower than the level you normally use on the Hill workout. Remember,
you can always increase or decrease your resistance at any time.
Use the Manual workout to create your own personal interval training workout by varying the level of effort during the course of
the workout session. Just work at a high level until the upper end of the target heart rate zone is reached. Then lower the level
and pedal until your heart rate drops to the bottom of the target zone. Now, raise the level again until the heart rate rises back
to the top of your target zone. Repeating this process will actually create hills and valleys.
5.1.11 EZ R
ESISTANCE
EZ RESISTANCE Workout is an ”incline-based”
workout simulated by using resistance that makes
working out more enjoyable. As you work out, the
gradual changes in resistance as you climb the “hill”
are so subtle, you don’t realize you’re working
harder.
The peak of the hill is directly related to your chosen level and will be reached after 75% of your workout duration. Then, the
resistance will start moving back down to zero percent. The result is an effective and efficient cardiovascular workout that’s
enjoyable from the first step to the last.
5.1.12 C
OOL
-D
OWN
Life Fitness’ unique Cool-Down sequence automatically customizes every cool-down to balance your workout performance.
Factors such as resistance and duration are considered in determining the duration and intensity of the cool-down. If you like,
you can manually adjust Cool-Down resistance levels by continually pressing the Cool-Down button.
0% Time 100% Time 75% Time
EZ Resistance Workout Profile