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PROGRAM
INFORMATION
P7
OREGON
TRAIL:
Experience
a hike through
the foothills
with an alternating
resistance
workout
for a time-based
goal.
Choose
from 10 levels.
WARM-UP
PROGRAM
SEGMENTS
- REPEAT
COOL-DOWN
TIME
4 minutes
30
90
90
30
30
90
30
90
90
30
30
90
4 minutes
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
1
1
'
1
'
1
1
3
1
1
3
3
1
3
1
1
3
3
1
1
1
1
1
2
1
'
1
'
1
2
3
1
1
3
3
1
3
1
1
3
3
1
2
1
1
1
3
1
'
1
'
1
2
4
2
2
4
4
2
4
2
2
4
4
2
2
1
1
1
4
1
1
'
1
3
4
2
2
4
4
2
4
2
2
4
4
2
3
1
1
1
5
1
2
3
3
5
3
3
5
5
3
5
3
3
5
5
3
3
3
2
'
1
6
1
2
'
3
4
5
3
3
5
5
3
5
3
3
5
5
3
4
3
2
1
7
1
2
'
3
4
6
4
4
6
6
4
6
4
4
6
6
4
4
3
2
1
8
1
2
3
5
6
4
4
6
6
4
6
4
4
6
6
4
5
3
2
1
9
2
2
3
5
7
5
5
7
7
5
7
5
5
7
7
5
5
3
2
2
10
2
2
4
6
7
5
5
7
7
5
7
5
5
7
7
5
6
4
2
2
HEART RATE TRAI NI NG
The first step in knowing
the right
intensity
for your training
is to find out your maximum
heart rate (max HR = 220 - your age). The age-based
method
provides
an average
statistical
prediction
of your max HR and is a good
method
for the majority
of people,
especially
those
new
to heart
rate training.
The most precise
and
accurate
way of determining
your individual
max HR is to have it clinically
tested
by a
cardiologist
or exercise
physiologist
through
the
use of a maximal stress
test. If you are over the
age of 40, overweight,
have been sedentary
for
several
years, or have a history
of heart disease
in your family, clinical
testing
is recommended.
This chart gives examples
of the heart rate
range for a 30 year old exercising
at 5 different
heart rate zones.
For example,
a 30-year-old's
max HR is 220 - 30 = 190 bpm and 900/0 max
HR is 190
x 0.9=
171 bpm.
VERY HARD
171 - 190 BPM
90 - 100%
HARD
2 - 10 M_N
152 - 171 BPM
80 - 90%
MODERATE
tO L40 MIN 133 - 152 BPM
70 - 800/0
LIGHT
40-
80 MIN 114-
133 BPM
60 - 70%
VERY LIGHT
20 _ 40 M,N 104-
114 BPM
50 - 60%
Fit persons and for athletic training
Shorter
workouts
Moderately long workouts
Longer and frequently
repeated
shorter exercises
Weight
management
and active
recovery
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