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1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the Hill program
to complete all four phases adequately. The program, therefore, condenses a workout of this dura-
tion at various stages.
10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout.
For every minute added by the user “on the fly,” each interval increases by three seconds.
A 15-minute workout consists of 20 intervals at 45 seconds each.
20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration
while the workout is in progress, the program adds hills and valleys that are identical to the first
eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.
HILL PLUS
The Life Fitness patented HILL PLUS workouts give even more ways to vary interval training.
Based on the same principles as the HILL workout, Hill Plus workouts are customized to resem-
ble different locations/training scenarios to add variety and challenge to Hill workouts.
1) AROUND THE
WORLD
An interval-training workout in which the hills resemble scenes of various geographical areas.
2) CASCADES
A two-peak workout in which intensity levels gradually increase and decrease.
3) FOOTHILLS
A rolling hill workout with low intensity levels.
4) INTERVAL
A Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a
peak and then gradually decline.
5) K
ILIMANJARO
A Hill workout in which the intensity levels gradually incline toward one ultimate peak and then
gradually decline.
6) SPEED TRAINING
A Hill workout in which the intensity level alternates between high and low levels very quickly to
simulate a typical speed-training workout.
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