SIGMA ONYX PRO - Manual (Page 80)

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4.4 INTERVAL TRAINING
Note:
Unlike the endurance training where there is an automatic transfer
from warm-up to the main part, here you have to end the warm-up
phase manually by pressing the Navigation button k Skip.
The number of intervals is not strictly assigned for interval training
on the basis of the high intensity of this kind of training. But in
general terms it can be said that for extensive interval training a
training stimulus is achieved after 5 intervals, and after 8 intervals
for intensive interval training. That is why a beep sounds after
5 intervals for extensive and after 8 intervals for intensive interval
training.
Time and HR zone:
Warm-up:
10 min at 60–75 % HR max. or 80–93 % IAT
Interval:
4 min at 85–90 % HR max or 97–107 % IAT
Rest:
controlled by HR, when the HR has fallen to
70 % HR max or 80 % IAT, the next interval
phase starts.
Cool-down:
10 min at 60–75 % HR max or 80–93 % IAT
4.4.1 EXTENSIVE (pre-programmed, HR controlled)