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Speed Interval
Heart Rate The Heart Rate Speed Interval program puts you through intervals of 65%
and 85% of your theoretical maximum heart rate (TMHR). It combines steeper
intervals with changing speeds. Interval training has been shown to give superior
results compared to steady state training (that is, training at the same resistance
level). Each interval lasts for one minute. Begin the program by entering your
age. The display shows your 85% heart rate based on the age you entered. You
can confirm this value, or increase or decrease it using the Level (+/–) keys,
then press Enter again to start the warm-up. The program sets your initial low
(65%) target heart rate value based on the value you enter for the high target
heart rate. The resistance increases or decreases at the end of each minute to
get you to the next interval. When you reach the new target heart rate, the new
interval begins. When going from the lower interval to the higher interval, the
electronics instruct you to speed up to get there faster. When you are going from
the higher interval to the lower interval, the electronics instruct you to slow
down to decrease your heart rate to the new lower target more quickly. Each
interval intensity is independently adjustable. To change the target heart rate,
press the Level (+/–) buttons. This will change the intensity level for the entire
interval. The better your physical condition, the more intervals you will be able to
accomplish in the same period of time. The program starts with a three minute
warm-up. During the warm-up, you can change your high target heart rate using
the Level (+/–) buttons. If you reach your target heart rate during the warm-up,
the warm-up ends and the heart rate control portion begins. For the ultimate
workout, use SmartStride in combination with Heart Rate Speed Interval varying
both resistance and stride length throughout your workout.
Example for a 40-year-old person:
220 40 yrs. old = 180 TMHR
180
*
.65 = 117 Low interval target heart rate
180
*
.85 = 153 High interval target heart rate
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