33
RANDOm:
provides even more workout variety by
mixing up your resistance levels. Time based program
with 14 levels to choose from. user sets time and
level using
and EnTER.
CONSTANT wATTS:
user sets a watts level and
tries to maintain that level throughout the workout.
Resistance will adjust automatically to keep the user
at the correct watts level. Time based program. user
sets time and watts goal using
and EnTER.
RANDOm
warm up
program segments - Repeat
Cool down
Time
4:00 Mins
Each segment lasts 60 seconds
4:00 Mins
segment
1
2
3
4
5
6
7
8
9 10 11 12 13 14 15 16 17 18
level 1
1
1
2
2
1
3
5
2
4
7
2
3
6
1
1
1
1
1
level 2
1
2
2
3
2
4
6
3
5
8
3
4
7
2
2
1
1
1
level 3
2
2
3
3
3
5
7
4
6
9
4
5
8
3
2
1
1
1
level 4
2
3
3
4
4
6
8
5
7 10 5
6
9
4
3
1
1
1
level 5
3
4
4
4
5
7
9
6
8 11 6
7 10 5
3
3
2
1
level 6
3
5
4
5
6
8 10 7
9 12 7
8 11 6
4
3
2
1
level 7
4
5
5
5
7
9 11 8 10 13 8
9 12 7
4
3
2
1
level 8
4
5
5
5
8 10 12 9 11 14 9 10 13 8
4
3
2
1
level 9
4
5
5
5
9 11 13 10 12 15 10 11 14 9
5
4
3
1
level 10
4
5
6
6 10 12 14 11 13 16 11 12 15 10 5
4
3
1
level 11
4
5
7
7 11 13 15 12 14 17 12 13 16 11 6
5
4
1
level 12
4
5
8
8 12 14 16 13 15 18 13 14 17 12 6
5
4
1
level 13
4
5
9
9 13 15 17 14 16 19 14 15 18 13 7
6
5
1
level 14
4
5
9
9 14 16 18 15 17 20 15 16 19 14 7
6
5
1
HEART RATE TRAININg INfORmATION
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 90% max HR is 190 × 0.9 = 171 BpM.
Target Heart
Rate Zone
workout
duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HaRd
90
–
100%
<
5
min
171
–
190
BPm
Fit persons and for athletic training
HaRd
80
–
90%
2
–
10
min
152
–
171
BPm
shorter workouts
MOdERaTE
70
–
80%
10
–
40
min
133
–
152
BPm
Moderately long workouts
lIgHT
60
–
70%
40
–
80
min
114
–
133
BPm
longer and frequently repeated
shorter exercises
VERY lIgHT
50
–
60%
20
–
40
min
104
–
114
BPm
weight management and active
recovery
Summary of Contents for Comfort U
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