intense cardiovascular exercise separated by regular periods of lower-intensity exercise. This
program consists of four parts, every part represents different exercise intensity. The PROGRAM
window displays the work. In heart rate test, first choose the transition of two zones to test the heart
rate in the transition. Two arrows in the drawing are the heart rate testing points. This program is the
combination of cardio respiratory improvement, fat loss and heart rate zone training, not for heart
rate testing. The window will not display the heart rate measurement. Wear the chest strap or
continuously grip the heart rate sensor on the handrails.
1. Warm-up
Warm-up is a interval of low, gradually increasing resistance, which brings the heart rate into the
lower end of the target zone. It increases respiration and blood flow to working muscles.
2. Plateau
Increase the intensity slightly and keeps it steady. This brings the heart rate to the low end of the
target zone. Check the heart rate at the end of this phase.
3. Interval Training
Interval training is a series of increasingly steeper hills alternating with valleys, or stints of
recovery. The heart rate should rise to the high end of the target zone. Check the heart rate at the
end of this phase.
4. Cool-Down
A low-intensity interval that allows the body to begin removing lactic acid, and other exercise
by-products, which build up in muscles and contribute to soreness. The length of cool down
depends on the time, speed, incline and heart rate during the program.
Each column, as seen in the PROGRAM WINDOW and the chart above, represents one interval. Each
program is made up of 20 intervals; the duration of the interval depends on how long you select the
program to last. The pre-set time is 10 minutes, range is 10-95, in 5 minutes increments .
10-19 minutes
The duration of the program is 10 minutes, then the interval is 30 seconds. If the
duration of the program is 15 minutes, then the interval is 45 seconds.
20-95 minutes
All intervals last 60 seconds. If the user adds minutes to the pre-set length of the
33
2009/10/26 Ver1.0+V2.0
