Elliptical trainers are designed to improve cardiovascular endurance, but adding interval training to an elliptical workout can enhance its overall benefits. Characterized by alternating phases of work and rest with a specific time or distance component, interval training significantly increases your heart rate. Measuring heart rate during elliptical interval training allows you to train at a workout intensity based on your personal fitness goals.
Monitors
Most ellipticals feature built-in heart rate sensors in the stationary handles or swinging arms, but you can also use an external heart rate monitor and wrist watch. Programming the heart rate monitor with your maximum heart rate and target heart rate for the proper intensity level allows you to see your workout performance instantly. For example, if your maximum heart rate based on your age is 180 and your target intensity level is 70 to 80 percent, your target heart rate for the work phase of the intervals would be 126 to 144.
Components
Interval training on an elliptical consists of two major phases: the recovery phase and the work phase. Use your heart rate to control the duration of each phase. Some ellipticals have built-in interval workout programs that automatically adjust the resistance or incline based on your heart rate for recovery and work. The length of each phase will depend on your fitness level and fitness goals. You can also change from pedaling forward or backward for variations in your workout.
Recovery Phase
During the recovery phase, your target heart rate will be 60 to 70 percent maximum heart rate. This light-intensity zone allows your respiratory, muscular and cardiovascular systems to recover from the high intensity during the work phase. You can set a beep or alarm on some heart rate monitors to notify you when you reach your heart rate recovery phase.
Work Phase
The length and intensity of your work phase is determined by your fitness level, fitness goals and overall goal of the interval workout. A heart rate from 70 to 80 percent your maximum heart rate is considered an aerobic zone training the cardiovascular system, while a heart rate from 80 to 90 percent trains strength and your anaerobic threshold. Intervals in the aerobic zone are longer than intervals in the anaerobic zone.
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