Life Fitness 91Xi User Manual
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Warm-up is a phase of low, gradually-rising resistance, which brings the heart rate into the lower
end of the target zone and increases respiration and blood flow to working muscles.
2
Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end
of the target zone. Check the heart rate at the end of this phase.
3
Interval Training is a series of increasingly steeper hills, alternating with valleys (or periods 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.
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.
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W
ORKOUTS
AROUND THE WORLD, CASCADES, FOOTHILLS, INTERVAL, KILIMANJARO, and SPEED
TRAINING are variations of the HILL workout. These workouts cannot be changed “on the fly.”
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of vari-
ous geographical areas.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
FOOTHILLS is a rolling hill workout with low intensity levels.
INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually
incline toward a peak and then gradually decline.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti-
mate peak and then gradually decline.
SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low
levels very quickly to simulate a typical speed training workout.
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