Life Fitness 93X User Manual

Page 24

EART

ATE

NTERVAL

(93

NLY

)

This program also combines the standard HILL workout profile with the concept of Heart Rate
Zone Training. The default target heart rate* is calculated as 80 percent of the theoretical maxi-
mum

†

(HRmax), but the user can adjust the target rate during the workout setup. The workout

alternates between a hill, which brings the heart rate up to the target rate of 80 percent of HRmax,
and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard three-minute
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 65 percent of
HRmax 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. At the
end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the the-
oretical maximum

†

for more than 45 seconds, the cross-trainer automatically goes into pause

mode. The program does not proceed to a new heart rate goal until the user reaches the current
goal. Throughout the workout, the user must wear a Polar heart rate chest strap to enable the pro-
gram to monitor the heart rate.

Warm-up

65% HRmax

HEART RATE INTERVAL Workout Profile

80% HRmax

Hill

Valley

Hill

65% HRmax

80% HRmax

65% HRmax

80% HRmax

117 BPM

User Example: 80

(40 year old / 144 recommended BPM)

percent of theoretical maximum (HR

)

max

144 BPM

117 BPM

†

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.