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21
7. Heart Rate Interval Workout (Experienced – Fit)
*Chest strap must be worn to execute the workout.
Access: This workout can be started by using the Heart Rate Training WORKOUTS button to scroll to
the Heart Rate Interval workout profile and pressing Enter.
Description: The user must wear a chest strap for this workout to adequately operate. This program
only uses incline adjustments to increase and decrease heart rate. This program alternates between
a hill that brings the target heart rate up to 80% of the user’s heart rate max and a valley that brings
the target heart rate down to 65% of the user’s heart rate max. After the warm-up, the intensity of the
workout increases until the user reaches 80% of their heart rate max, which is the first hill. Once the
user reaches a target heart rate of 80%, the program will hold the intensity level for three minutes.
When the hill is completed the program creates a valley, reducing the intensity until a target heart rate
of 65% is reached. This sequence continues for all three hills and valleys. At the end of the duration of
hills and valleys, the workout enters a cool down phase. Note that if the user does not reach a heart
rate goal after five minutes, the message center displays a prompt to increase or decrease speed,
depending on whether the workout is in a hill or valley phase. The program does not proceed to a
new heart rate goal until the user reaches the current goal.
Goal: The design intent of the Heart Rate Interval workout was to develop a program that adapts to
the user’s fitness level and is more challenging than the Heart Rate Hill workout. As a user becomes
more fit, they encounter additional hills and valleys in the same workout duration. This is because their
heart rate is recovering more quickly during valleys.
8. Extreme Heart Rate Workout (Advanced – Athlete)
*Chest strap must be worn to execute the workout.
Access: This workout can be started by using the Heart Rate Training WORKOUTS button to scroll to
the Extreme Heart Rate workout profile and pressing Enter.
Description: The user must wear a chest strap for this workout to adequately operate. This program
only uses incline adjustments to increase and decrease heart rate. This program alternates between
two target heart rates of 85% and 65% of the user’s max heart rate alternating as quickly as possible.
The effect is similar to that of performing sprints. During the workout once either of the two target
heart rates is reached, it is held for 20 seconds and then the intensity changes to meet the other target
heart rate.
Goal: The design of this workout is sports specific, challenging users with short bursts of resistance.
The goal of this workout is to help the advanced users break through fitness improvement plateaus.
9. Heart Rate Marathon (T5 Only) (Advanced – Athlete)
*Chest strap must be worn to execute the workout.
Access: This workout can be started by using the Heart Rate Training WORKOUTS button to scroll to
the HEART RATE MARATHON workout profile and pressing ENTER.
Description: The user must wear a chest strap for this workout to adequately operate. This program
only uses incline adjustments to increase and decrease heart rate. In HEART RATE MARATHON, the
user defines the heart rate they wish to maintain. The console continuously monitors and displays the
heart rate, adjusting the intensity level of the product to reach and maintain a target heart rate range.
There is no time limit on this workout.
Goal: The goal of the HEART RATE MARATHON workout is to maintain a target heart rate for an
extended workout.
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