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manual abstract
Finally the third hill increases intensity until the user reaches 80% of their max heart rate, 80% is then held for 1 minute followed by the final 65% valley. 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 (for treadmills) or resistance (for bikes and cross trainers), 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 Hill workout was to develop a program that adapts to the user’s fitness level. As a user becomes more fit, they encounter additional hills and valleys in the same workout duration. This is because the heart rate is recovering more quickly during valleys. H O W T O 29 How To Use: Advanced Workouts Console H O W T O How to Use the Workouts continued 9 Heart Rate Interval Workout (Experienced – Fit) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys 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 resistance (bikes and cross-trainers) or incline (treadmills) 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 3 minutes. When the hill is completed the program creates a valley. the program reduces continued on next page HEART RATE INTERVAL WORKOUT 30 How To Use: Advanced Workouts Console continued from previous page 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 (for treadmills) or resistance (for bikes and cross trainers), 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. H O W T O 31 How To Use: Advanced Workouts Console H O W T O How to Use the Workouts continued 10 Extreme Heart Rate Workout (Advanced – Athlete) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys 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 resistance or 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. EXTREME HEART RATE WORKOUT 32 How To Use: Advanced Workouts Console How to Use the Custom Workouts Feature Overview There are two custom workouts on the advanced console, one for each user profile. When a user is logged into one of the two user profiles, the custom workout option will appear in the workouts list once the custom workout is set up. It will appear after the extreme heart rate workout. To execute, press Enter when custom workout appears in the workout choices. To edit a custom workout, first press the User Profiles button and select either Profile 1 or Profile 2. Once a profile is selected, press and hold the User Profiles key to enter editing mode. Scroll to the option “Custom Workout” and then press Enter to edit the workout. Upon pressing Enter, the message center will display “Workout = Manual” (use the up/down arrows to scroll between Manual and Heart Rate workout – press En...