Life Fitness 93X - Manual (Page 25)

24
E
XTREME
H
EART
R
ATE
TM W
ORKOUT
(93
X
O
NLY
)
This intense, varied workout is designed to help more experienced users to break through fitness
improvement plateaus. The workout alternates between two target heart rates* as quickly as possi-
ble. The effect is similar to that of running sprints. The user must wear a Polar chest strap through-
out the workout.
When setting up the workout, the user enters a target heart rate. After a standard three-minute
warm-up, the intensity increases, until the user reaches the target heart rate goal of 85 percent
of the theoretical maximum
† (HRmax). That target rate is maintained for a stabilizing period.
Then the intensity decreases. When the heart rate falls to the 65 percent of HRmax goal, it is
maintained there for a stabilizing period. The program repeats the alternating of intensity levels,
continuing this pattern throughout the duration. The program does not proceed to a new heart
rate goal until the user reaches the current goal.
.
Cool Down
118 BPM
65% HRmax
118 BPM
65% HRmax
118 BPM
Jog
Speed
W
alk
Sp
eed
Jog
Speed
W
alk
Sp
eed
Jog
Speed
W
alk
Sp
eed
Jog
Speed
W
alk
Sp
eed
Jog
Speed
W
alk
Sp
eed
Jog
Speed
W
alk
Speed
User Example (40 year old / 153 recommended BPM) 85 percent of theoretical maximum (HR ) max
EXTREME HEART RATE Workout Profile
85% HRmax
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153 BPM
85% HRmax
153 BPM
85% HRmax
153 BPM
Warm-up
118 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). For example, a 40-year-old user's rec-
ommended THR for the EXTREME HEART RATE
TM WORKOUT is 153. The workout program targets a standard 85 per-
cent of the maximum, so the equation would be (220-40)*.85 = 153.