Life Fitness Lifecycle 5500HR User manual

1
M051-00K20-B106
10/98
TM
Corporate Headquarters
10601 West Belmont Avenue
Franklin Park, Illinois 60131
U.S.A.
847.288.3300 • FAX: [phone]
800.735.3867 (Toll-free within the U.S. and Canada)
Life Fitness Asia Pacific Ltd
12th Floor, Tower 1, The Gateway
Tsimshatsui, Kowloon
HONG KONG
Telephone: [phone]
FAX: [phone]
Life Fitness Atlantic BV
Atlantic Headquarters
Columbusstraat 25
3165 AC Rotterdam
NETHERLANDS
Telephone: [phone]
FAX: [phone]
Life Fitness Austria
Vertriebs GmbH
Hintschiggasse 1
1100 Vienna
AUSTRIA
Telephone: [phone]
FAX: [phone]
Life Fitness Benelux NV
Lambrechtshoekenlaan 309-311
B-2170 Antwerpen-Merksem
BELGIUM
Telephone: [phone]
FAX: [phone]
Life Fitness Europe GmbH
Siemensstrasse 3
85716 Unterschleissheim
GERMANY
Telephone: [phone]
FAX: [phone]
Life Fitness Italia S.R.L.
Via Elvas 92
39042 Bressanone (BZ)
ITALY
Telephone: 39.472.835 470
FAX: 39.472.833 150
Life Fitness Latin America
10601 West Belmont Avenue
Franklin Park, Illinois 60131
U.S.A.
Telephone: [phone]
FAX: [phone]
Life Fitness UK Ltd
Queen Adelaide
Ely, Cambs CB7 4UB
UNITED KINGDOM
Telephone: [phone]
FAX: [phone]
International Offices

2
You are cautioned that any changes or modifications to this
equipment could void your product warranty!
Any service, other than cleaning or user maintenance, must be performed by
an authorized service representative. There are no user serviceable parts.
Before using your Lifecycle exercise bike, it is essential that you read this
ENTIRE operation manual and ALL instructions.
It will help you set up your Lifecycle exercise bike quickly and give
instructions on how to use it correctly.
Lifecycle 9100 Upright and Recumbent Exercise Bikes
NOTE: This equipment has been tested and found to comply with the limits for a Class A digital
device, pursuant to part 15 of the FCC rules. These limits are designed to provide reasonable
protection against harmful interference when the equipment is operated in a commercial environment.
This equipment generates, uses and can radiate radio frequency energy, and if not installed and used
in accordance with the instruction manual, may cause harmful interference to radio communications.
Operation of this equipment in a residential area is likely to cause harmful interference in which case
the user will be required to correct the interference at his own expense.
Lifecycle 5500HR Upright and Recumbent Exercise Bikes
NOTE: This equipment has been tested and found to comply with the limits for a Class B digital
device, pursuant to part 15 of the FCC rules. These limits are designed to provide reasonable
protection against harmful interference in a residential installation. This equipment generates, uses
and can radiate radio frequency energy, and if not installed and used in accordance with the
instructions, may cause harmful interference to radio communications. However, there is no guarantee
that the interference will not occur in a particular installation. If this equipment does cause harmful
interference to radio or television reception, which can be determined by turning the equipment off
and on, the user is encouraged to try to correct the interference by one or more of the following
measures:
lReorient or relocate the receiving antenna.
lIncrease the separation between the equipment and the
receiver.
lConnect the equipment into an outlet on a circuit different
from that to which the receiver is connected.
lConsult the dealer or an experienced radio/TV technician for
help.
FCC Warning - Possible Radio / Television Interference
FCC Warning - Possible Radio / Television Interference

3
Section Description Page
1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
1.1 Important Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
1.2 Set Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
How to Stabilize the Lifecycle®Exercise Bike
How to Adjust the Seat
How to Adjust the Footstraps
1.3 Optional Settings for the Lifecycle Exercise Bike . . . . . . . . . . . . . . . . . . . 9
Maximum Program Time
English / Metric Conversion
2. The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
2.1 Display Console Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
2.2 Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Message Center
Data Entry Zone
Program Profile Window
Quick Start
3. Heart Rate Zone Training Exercise®. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
3.1 Why Heart Rate Zone Training Exercise? . . . . . . . . . . . . . . . . . . . . . . . . . 13
3.2 Heart Rate Monitoring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
The Optional Heart Rate Chest Strap
4. The Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
4.1 Program Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
The Race Mode Option
The Programs Step by Step
4.2 Program Descriptions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Quick Start
Fat Burn
Cardio
Manual
Random
Hill
Fit Test
4.3 How to Maximize Workouts on the Lifecycle Exercise Bike . . . . . . . . . . . 26
Selecting the Correct Intensity Level
5. Service and Technical Data. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
5.1 Preventive Maintenance Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
5.2 How to Solve Basic Operating Problems. . . . . . . . . . . . . . . . . . . . . . . . . . 28
5.3 Troubleshooting the Optional Heart Rate Chest Strap. . . . . . . . . . . . . . . . 29
5.4 How to Obtain Product Service. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
5.5 Lifecycle Exercise Bike Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
TABLE OF CONTENTS
TABLE OF CONTENTS
© 1998 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness, Lifecycle, Lifepulse and Flexdeck
are registered trademarks, and Heart Rate Zone Training, Lifespring and “RELY ON IT” are trademarks of Brunswick
Corporation. Any use of these trademarks, without the express written consent of Life Fitness is forbidden.

4
This Operation Manual describes the functions of the following products:
Lifecycle exercise bikes
5500HR
5500RHR
9100
9100R
See “Specifications” page in this manual for product specific features.

5
SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE
Life Fitness STRONGLY recommends that if you are undertaking an exercise program
please see your physician for a complete medical exam, particularly if you have a family
history of high blood pressure or heart disease, are over the age of 45, or if you smoke,
have high cholesterol, are obese, or have not exercised regularly in the past year.
If, at any time while exercising, you feel faint, dizzy, pain, or shortness of
breath, stop immediately.
GETTING STARTED
1
1GETTING STARTED
1.1 Important Safety Instructions
Before using this product, it is essential that you read this ENTIRE operation manual
and ALL instructions. The Lifecycle exercise bike is intended for use solely in the
manner described in this manual.
Always follow the console instructions for proper operation.
Close supervision is necessary when used by or near children, invalids or disabled
persons.
Never operate a Life Fitness exercise bike if it has been dropped, damaged, or even
partially immersed in water. Contact Life Fitness Customer Support Services for
assistance.
Never insert objects into any opening in your Lifecycle exercise bike. If an object
should drop inside, carefully retrieve it. If you cannot reach the item, contact Life
Fitness Customer Support Services.
Never place liquids of any type directly on the unit, except in an accessory tray.
Containers with lids are recommended.
Do not use the Lifecycle exercise bike outdoors, near swimming pools or in
areas of high humidity.
Do not use the Lifecycle exercise bike in areas where aerosol spray products are
being used or where oxygen is being administered. Such substances increase the
danger of combustion and explosion.
Keep all loose clothing, shoelaces, and towels away from the Lifecycle exercise bike
pedals.
Keep the area around your Lifecycle exercise bike clear of any
obstructions, including walls and furniture.
Always be careful and exercise caution when mounting or dismounting your
Lifecycle exercise bike. Use the handlebar whenever additional stability is required.
Wear shoes with rubber or high-traction soles. Do not use shoes with heels,leather
soles, cleats or spikes. Do not use the bike in your bare feet.
Do not tip the Lifecycle exercise bike on its side during operation.

6
1.2 Set Up
Depending on the surface you place your Lifecycle exercise bike on, it may need to be
stabilized. After you place the bike where you will primarily use it, check the stability of the
bike by attempting to rock it back and forth. If it rocks, it is not stable. To level it, rotate the
foot on the stabilizer bar that appears to be higher counter-clockwise (as viewed from
above) with your finger until the bike is stable.
How to Stabilize the Lifecyle Exercise Bike

7
Do not attempt to adjust the seat while you are pedaling the bike. Doing
so or failing to insert the seat pin completely may result in an
uncomfortable workout or cause injury.
How to Adjust the Seat
A properly adjusted seat is extremely important in any bike-oriented exercise activity and
the Lifecycle exercise bike is no exception. If the seat is too close, excessive strain will be
placed on the knees and quadriceps muscles; if the seat is too far, the resulting reaching
action will irritate the feet, ankles, hips and knees.
Sit on the seat and place the balls of your feet on the pedals. An optimum position will allow
you to move through the bottom of the stroke without locking your knees or shifting in the
seat (your knees should have a slight bend at the point of fullest leg extension).
Upright Exercise Bikes:
If the seat needs to be adjusted,
dismount the bike and pull the spring-
loaded adjusting pin located on the back
of the seat post (or pull out the adjusting
pin located on the front of the seat post).
Slide the seat post up or down as
necessary to the proper position and
release the pin to complete engagement.
Check the seat height again and readjust
it if necessary.
Recumbent Exercise Bikes:
If the seat needs to be adjusted, lift the spring-loaded
adjusting handle located on the right, front side of the seat.
Slide the seat forward or backward as necessary to the
proper position and release the pin to complete engagement.
Gently slide the seat forward and backward a small distance
to ensure it is locked into place. Check the seat distance
again and re-adjust it if necessary.

8
Do not attempt to adjust the pedal footstraps while you are pedaling the
bike. Doing so may result in an uncomfortable workout or cause injury.
How to Adjust the Footstraps
The pedals on your Lifecycle exercise bike have footstraps with slits on both the inside and
the outside of each strap. To adjust the width of the straps, grasp the outside of the strap
and pull down and away from the knob. Once the slotted end is removed, choose a width
that will feel the most comfortable while you are riding, reinsert the knob through the slot
and pull the strap up. The strap will click when it locks in place.

9
lMaximum program time
The maximum program time option allows the maximum program time to be changed from
the default maximum time limit of 60 minutes to anywhere from 1 to 99 minutes. Altering the
maximum program time will affect all programs except the Fit Test. To change the Lifecycle
exercise bike maximum program time, proceed as follows:
1. Press and hold the key.
2. Begin pedaling (you must reach a minimum of 35 RPM), then press .
All LEDs and 14-segment displays will be illuminated. This is called Diagnostic State 1.
There are fifteen distinct Diagnostic States and the maximum program time default settings
reside in Diagnostic State 6. Each time you press the ENTER key you will advance one
diagnostic state. Continue to advance to Diagnostic State 6.
3. When you reach Diagnostic State 6, the current “MAXIMUM DURATION” setting will be
displayed. The default maximum program time is 60 minutes.
4. Use key to decrease the “MAXIMUM DURATION” or the key to increase the
“MAXIMUM DURATION”.
5. To exit the Diagnostic States, press the CLEAR / PAUSE key repeatedly until you return
to the user display. The user display is the initial display console you see when you
approach the unit for normal operation.
lEnglish / Metric Conversion
The factory default is set to english measurement. When you reach Diagnostic State 8 (see
above), the Data Entry Window will display ENGLISH to designate english units. To change
the default to metric measurement, press the keys and the system will toggle
between english and metric units and display METRIC.
For more information on the other seven Diagnostic States please refer to the Lifecycle
Service Manual available from Life Fitness Customer Support Services. (See How To
Obtain Product Service for information on how they can be reached.)
1.3 Optional Settings for the Lifecycle Exercise Bike

10
2THE DISPLAY CONSOLE
THE DISPLAY CONSOLE
2
The Lifecycle exercise bike’s display console is easy to use, and it allows you to follow
your progress as you ride. The on-board computer lets you tailor your workouts to your
individual fitness capabilities and goals while providing a unique means of measuring your
fitness improvement from one workout to the next.
2.1 Display Console Overview
2.2 Display Console Descriptions
Message Center
A
MESSAGE CENTER: Provides all the instructions for programming the Lifecycle exercise
bike. In addition it displays elapsed time, level or heart rate, and speed. Total calories
burned, calories per hour, distance traveled, MPH (in Race Mode), and Watts or METS (in
Watts or METS Mode) are alternately displayed every 5 seconds.The alternating display can
be locked on any one value by depressing the Display Lock key.
AB
C
D

11
Data Entry Zone
B
DATA ENTRY ZONE: Allows you to enter information required to set-up a workout or alter
your current exercise program.
START: The START key activates the display console after you begin pedaling
and is then inactive for the remainder of the workout.
THE ARROW KEYS: Use these keys to select all of your workout program
parameters, including length of time of your ride, age, weight, gender, target
heart rate and effort level. You can also increase or decrease your effort level at
any time by pressing either of the keys (or change your target heart rate if
you are in the Fat Burn or Cardio programs).
ENTER: Use this key to execute input of any information in which you have
keyed. It is not necessary to press ENTER when keying in a new effort level.
DISPLAY LOCK: This button allows you to freeze the message center
display on one set of feedback information - total calories, calories / hour,
miles (kilometer), watts, etc. To unlock the display, simply push the Display
Lock button again.
CLEAR / PAUSE: Use this key during programming to clear an erroneous
value. Use this key to put your workout program on hold or restart it.
To place your workout on hold, press the key once and continue pedaling
(remember, you are powering the machine; if you stop pedaling, all power is
lost and the display will go blank). Pedal resistance drops to the minimum
when the Lifecycle exercise bike is paused; the stopwatch function is
activated and the elapsed time window begins counting up from zero. Use
this as a brief rest period if you feel fatigued or to take your heart rate.
Press the key twice to end your current program and show the program
summary. Press the key a third time to clear the summary information and
the Message Center Window prompts you to choose a program.
QUICK PROGRAM: Use this key after pressing the START key and
immediately begin a Manual program.

12
RACE ON / OFF: Lets you toggle in and out of the Race mode at any time in
the Hill, Random and Manual programs. The Speed / RPM display will toggle
between RPM and MPH / KPH every five seconds. Your MPH will be dependent
on your pedal speed and the level chosen. (See the Race Option information.)
WATTS / METS: To display Watts, press the Watts / METS key once anytime
during a program. To display METS, press Watts / METS key twice.
†Factory Setting for Maximum Program Duration is 60 minutes. See Optional Settings for the Lifecycle exercise bike section.
Program Profile Window
C
PROGRAM PROFILE WINDOW: Displays a matrix of lights showing your present position and
upcoming terrain. The higher the column of lights the greater the resistance. The left-most
column of lights represents your current position. The remaining columns show the upcoming
terrain. As your workout progresses, the lights move across the screen from right to left.
In the Fat Burn and Cardio programs, a heart shape ( ) will be displayed in the window
when you are required to grasp the Lifepulse sensors. A flashing heart will also appear at
the conclusion of the Fit Test, again prompting you to grasp the Lifepulse sensors (The
heart rate will be read automatically on telemetry equipped models when wearing an
optional heart rate chest strap).
QUICK START
D
QUICK START: Tells you how to get right into a workout on your Lifecycle exercise bike. Just
start pedaling, press START and then press the key.

13
Research shows that exercising within a specific heart rate range is the optimal way to
monitor exercise intensity and achieve maximum results. That is the idea behind the Life
Fitness Heart Rate Zone Training exercise program.
Zone Training takes the guesswork out of working out by identifying specific ranges, or
zones, in which to maintain a heart rate to achieve maximum exercise results according to
personal goals. In short, Zone Training all but eliminates under- and over-training by allowing
you to target your heart rate to your individual fitness objectives.
For instance, if the primary goal is to burn fat, exercise at a level between 60% and 75% of
your theoretical maximum heart rate†. To improve cardiovascular condition, you should work
out at 75% to 85% of your theoretical maximum heart rate.
Life Fitness offers two exclusive programs designed to take full advantage of the benefits of
Heart Rate Zone Training: Fat Burn and Cardio. Vary the focus of exercise activities by
switching between the Fat Burn and Cardio program at any time during a workout or by
entering a new target heart rate with the keypad.
Both the Fat Burn and Cardio programs measure heart rate. As you exercise, simply wear an
optional heart rate chest strap (on telemetry equipped models) and your heart rate will be
transmitted to the on-board computer. The resistance level will automatically adjust to
maintain the target heart rate based on your actual heart rate.
†(Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.)
3.1 Why Heart Rate Zone Training Exercise?
3HEART RATE ZONE TRAININGTM EXERCISE
HEART RATE ZONE TRAININGTM EXERCISE
3

14
Wet the electrodes to the transmitter (the two grooved surfaces on the underside of the
strap) and secure the strap as high under the chest muscles as possible. The strap should
be snug, but comfortable enough to allow for normal breathing.
The transmitter strap will deliver an optimum heart rate reading when the electrodes are directly
in contact with bare skin. However, it will function properly through wet, lightweight clothing.
The key to proper operation is for the electrodes to remain wet to conduct the electrical
impulses of the heart back to the receiver.
If it becomes necessary to remoisten the chest strap transmitter, grasp the center of the strap,
pull it away from the chest to expose the two electrodes, then moisten them in this position.
The Optional Heart Rate Chest Strap
3.2 Heart Rate Monitoring

15
4THE PROGRAMS
THE PROGRAMS
4
Selecting a workout program on your Life Fitness aerobic trainer is easy. Seven
computerized aerobic workouts, including the exclusiveFat Burn, Cardio and Fit Test
programs, are preprogrammed on your Lifecycle exercise bike:
FAT BURN is a Heart Rate Zone Training™ program designed to burn an optimum
amount of calories from fat by automatically maintaining a target heart rate of 65%
of your theoretical maximum heart rate.
CARDIO is a Heart Rate Zone Training™ program designed to increase
cardiovascular fitness by automatically maintaining a target heart rate of 80% of
your theoretical maximum heart rate.
HILL is an interval training workout consisting of a warm-up period followed by a
plateau of constant effort, progressively more difficult levels of effort (hills)
separated by periods of recovery (valleys) and a cool-down period.
RANDOM is a program of varying effort levels which occur randomly with each
exercise session, resulting in more than one million workout combinations.
MANUAL maintains a constant effort level based on the goals you have selected.
FIT TEST is a way of measuring the aerobic fitness level of an individual
compared to others of the same age and gender.
4.1 Program Overviews
QUICK START, the fastest way to begin exercising, allows you to immediately
start a manual program.

16
Formerly a program in and of itself, the Race Mode allows you to vary your pedal resistance
to simulate the feel of an actual 20-speed racing bike in the Hill, Random and Manual
programs. Turn the Race mode on at any time and the Lifecycle exercise bike’s 20 effort
levels are transformed into the “gears” of a high performance road racing bicycle! The pedal
resistance will change with the speed at which you pedal, enhancing your workout
enjoyment while also allowing you greater control over the program’s intensity (the greater
the resistance, the more LEDs will be illuminated). The distance you travel and the calories
you burn during your workout will also vary with your pedal speed.
The Lifecycle exercise bike is a “constant work” machine; in the Hill, Random and Manual
programs, pedal resistance automatically compensates for changes in RPM. In other words,
the slower you pedal, the greater the resistance; conversely, the faster you pedal the less
resistance you feel†. The distance you travel will remain the same; pedaling faster will not
bring you to the end of a program sooner or burn more calories, assuring you of a
consistent workout. If you prefer to be “rewarded” for going faster, try the Race Mode
Option.
†This is true as long as you pedal faster than 65 RPM. Below 65 RPM, the resistance will drop off to the point where you
can continue pedaling at a pace sufficient to maintain power to the console.
The Race Mode Option
NOTE: Mileage readings are arbitrary and should not be used to compare workouts
in different programs. Total calories burned is the best measure of the
amount of work performed in any given workout.

17
The Programs
Step by Step

18
4.2 Program Descriptions
QUICK START
The fastest way to begin exercising, allows you to immediately start a manual program.
FAT BURN
The Fat Burn and Cardio heart rate management programs work by adjusting the resistance
of the Lifecycle exercise bike in response to your heart rate. These two programs use the
technology of the Lifepulse digital sensors and/or Polar compatible telemetry (if so equipped)
to monitor your heart rate and automatically adjust the work load to maintain your target heart
rate. The end result is a perfect workout every time, eliminating both under- and over-training.
On the Lifecycle exercise bike, the Fat Burn program will maintain your heart rate at 65% of your
theoretical maximum heart rate
†
or another target heart rate that you enter. Pedal resistance will
automatically adjust to maintain the target heart rate. Exercising at 65% of your theoretical
maximum heart rate maximizes the aerobic benefits of exercise by accessing the body’s fat stores
for fuel and by allowing you to exercise longer.
CARDIO
The Cardio program is virtually identical to the Fat Burn program. The only difference is that your
target heart rate is calculated at 80% of your theoretical maximum to accentuate cardiovascular
improvement by placing a heavier work load on the heart muscle. If you wish to vary the focus of
your exercise activities, once the warm-up is complete, you may switch back and forth between the
Fat Burn and Cardio programs at any time during a workout simply by pressing the ENTER key,
creating the ultimate interval training program!
Remember, you may change your target heart rate at any time after the warm-up period by
simply pressing the keys or toggling fat burn and cardio target heart rates using the
ENTER key.
The Life Fitness Heart Rate Zone Training programs begin with a three minute warm-up period
designed to safely get you closer to your target heart rate from a resting start. It should take two to
three minutes for your heart rate to reach your target.
NOTE: If your heart rate is above the chosen target during the warm-up period, the warm-up
period will immediately end and the Lifecycle exercise bike will begin automatically varying
its resistance to maintain your target heart rate.
†Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.

19
MANUAL PROGRAM
The Manual program provides steady-pace exercise equal to that of the highest hill
encountered on the Hill program at the same level of effort. Because of the greater
resistance levels of this program, it is recommended that you set the Manual program lower
than the level of effort that you would normally select on the Hill program.
You can design your own interval training program using the Manual program by varying the
level of effort during the course of your workout. To do so, select a high level of resistance
until you reach the upper end of your target heart rate zone, then ride at a lower effort level
until your heart rate drops to the bottom of your target zone. Then increase the level of
effort again until you are back to the upper portion of your target zone. By repeating this
process, you will actually be creating your own hills and valleys.
RANDOM PROGRAM
The computer randomly selects hill and valley terrain which varies with each and
every workout, resulting in more than one million combinations. Because resistance levels
are greater in this program than in the Hill program, it is recommended that the Random
program be set one or two levels lower than the level of intensity you would normally select
on the Hill program.
Manual and Random Programs

20
HILL
The Lifecycle exercise bike’s patented Hill program offers the ideal configuration for interval
training: periods of intense aerobic activity separated by regular intervals of lower-intensity
exercise. Interval training programs have been scientifically demonstrated to yield greater
cardiorespiratory improvement than steady-pace training.
Not only does the Hill program offer the challenge of alternating periods of high and low
intensity, but the levels of intensity become progressively more difficult during the course of
the program. Because you have the option of working out in a Hill program for anywhere
from 1 to 99 minutes, and because the Hill program is composed of four distinct phases, the
program must be structured differently to accommodate the entire array of program
durations. Longer workouts add more hills.
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
lWarm-up: Gradually brings your heart rate into the lower portion of your target heart rate
zone, increasing respiration and blood flow to working muscles.
lPlateau: Brings your heart rate into your target zone. Check your heart rate at the end of
the plateau period to ensure that you have entered your target heart rate zone.
lInterval Training: A series of hills and valleys. During this portion of your workout, you
will be confronted with sets of four successively steeper hills, each separated from the
next by a valley, or recovery period. Check your heart rate at the end of the interval
training period to ensure that you have stayed within your target zone.
lCool-down: The cool-down allows your body to begin removing accumulated by-
products of exercise, such as lactic acid, which build up in muscles during your workout
and contribute to muscle soreness.
Hill Program