PROGRAM INFORMATION
MANUAL
– a workout that allows you to manually adjust the machine at any time.
INTERVALS
– an incline based workout that
automatically adjusts the incline of the
machine at regular intervals.
HEART RATE TRAINING
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 heart rate range
for a 30 year old exercising at 5 different
heart rate zones. For example a 30 year olds
max HR is 220 – 30 = 190 BPM and
90% max HR is 190 x 0.9 = 171 BPM.
TARGET HEART RATE
Automatically adjusts incline to maintain your target heart rate, perfect for simulating the intensity of your favourite
sport or everyday activity. Time based goal
1.
Select TARGET HEART RATE and press ENTER
2.
Select TIME using
and press ENTER
3.
The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your
target heart rate (with help from the chart above) using
and press START to begin the program.
Notes ;
Target heart rate is selected in multiple of 5 beats
The long LED dot matrix window displays your heart rate during exercise. When incline or speed change,
they will be displayed briefly before changing back to heart rate.
There is a 4 minute warm up built into this program.
After 4 minutes the speed will automatically adjust to bring your heart rate within 5 beats of the target
number you selected at the beginning of the program.
If there is no heart rate detected, the unit will not change speed levels up or down. (contact must be made
with both pulse grips)
If your heart rate is 25 beats over the target zone the program will shut down.
