Life Fitness C9I - Manual (Page 22)

21
H EART R ATE I NTERVAL
TM
W ORKOUT
This program alternates between a hill, which brings the heart rate up to the target rate*, and a valley, which brings
the heart rate down to 90 percent of the target. 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 90 percent 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.
Throughout the workout, the user must grasp the Lifepulse
TM
sensors (C9i) or wear a Polar
®
chest strap (C7i) to
enable the program to monitor the heart rate.
E XTREME H EART R ATE
TM
W ORKOUT
This intense, varied workout is designed to help more experienced users to break through fitness improvement
plateaus. The workout alternates between two target heart rate goals as quickly as possible. The effect is similar to
that of running sprints. When setting up the workout, the user enters a target heart rate. After a standard three-
minute warm-up, the intensity gradually increases until the user reaches the 100 percent target heart rate goal.
Then, that target rate is maintained for a stabilizing period. Afterward, the intensity decreases. When the heart rate
falls to the 75 percent goal, it is maintained there for a stabilizing period. The program repeats the alternating of
intensity levels, continuing this pattern for the duration. Throughout the workout, the user must grasp the
Lifepulse
TM
sensors (C9i) or wear a Polar
®
chest strap (C7i) to enable the program to monitor the heart rate.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the
HEART RATE INTERVAL workout is 144. The HEART RATE INTERVAL workout targets 80 percent of the maximum, so the equation
would be (220-40)*.80=144.