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25
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 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.
proGraM inForMation
p7 oreGon trail
: Experience a hike through the foothills with an alternating resistance workout for a time-based goal.
Choose from 10 levels.
WARM-UP
PROgRAM SEgMENTS - REPEAT
COOL-dOWN
TIME
4 minutes
30
90
90
30
30
90
30
90
90
30
30
90
4 minutes
LEVEL
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
1
1
1
1
1
3
1
1
3
3
1
3
1
1
3
3
1
1
1
1
1
2
1
1
1
2
3
1
1
3
3
1
3
1
1
3
3
1
2
1
1
1
3
1
1
1
2
4
2
2
4
4
2
4
2
2
4
4
2
2
1
1
1
4
1
1
1
3
4
2
2
4
4
2
4
2
2
4
4
2
3
1
1
1
5
1
2
3
3
5
3
3
5
5
3
5
3
3
5
5
3
3
3
2
1
6
1
2
3
4
5
3
3
5
5
3
5
3
3
5
5
3
4
3
2
1
7
1
2
3
4
6
4
4
6
6
4
6
4
4
6
6
4
4
3
2
1
8
1
2
3
5
6
4
4
6
6
4
6
4
4
6
6
4
5
3
2
1
9
2
2
3
5
7
5
5
7
7
5
7
5
5
7
7
5
5
3
2
2
10
2
2
4
6
7
5
5
7
7
5
7
5
5
7
7
5
6
4
2
2
p8 tHr zone
: Simulate the intensity of your favorite sport as the program resistance automatically adjusts to maintain a set
Target Heart Rate range.
1) Select THR Zone program using and press ENTER on the PROgRAMMINg BUTTON.
2) Select TIME using and press ENTER on the PROgRAMMINg BUTTON.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart
rate (from heart rate training chart) using on the PROgRAMMINg BUTTON and press ENTER.
4) Press START to begin.
p9 Hr interValS
: Automatically adjusts peak and valley resistance levels within your desired heart rate. Perfect for providing
an intense workout with recovery bursts. Time-based goal.
1) Set TOTAL WORKOUT TIME using on the PROgRAMMINg BUTTON or the KEYPAd and press ENTER.
2) Set PEAK interval target heart rate using or the KEYPAd and press ENTER.
3) Set PEAK interval time using or the KEYPAd and press ENTER.
4) Set VALLEY interval target heart rate using or the KEYPAd and press ENTER.
5) Set VALLEY interval time using or the KEYPAd and press ENTER. Press START to begin.
WARM UP
WORK INTERVAL
REST INTERVAL
COOL dOWN
TIME
4:00
min
The peak interval and valley interval segment times are preset
by the user and are repeated until the cool down.
2:00
min
2:00
min
RESISTANCE
1
Or user selects
THR set by user for the peak and valley intervals.
50%
Current Resistance
0%
NOTES:
• The large LEd dot matrix window displays your heart rate during exercise. The middle row represents your target heart rate (THR)
and the other rows equal +/-2 heart beats. If you are working out beneath your THR, the LEds below the middle row will illuminate.
If you are over, the LEds above the middle row will illuminate. Your current heart rate is represented by the flashing column and the
window will refresh every 5 seconds.
• There is a 4-minute warm-up built into this program at level 1 resistance.
• After 4 minutes, the resistance 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 resistance levels up or down.
• If your heart rate is 25 beats over your target zone the program will slow down.
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