14
Running a Heart Rate Program
Follow these steps to run an HRC program:
SELECT PROGRAM
To select an HRC program press the HRC button. Scroll through the program previews with center “+/-”
keys and select HRC or INTERVAL HRC by pressing
NEXT
.
SELECT TARGET PULSE
The display will prompt you to enter your Target Pulse using the keypad or
center “+/-” keys. This will set the target pulse and the elliptical will vary the
effort level in an effort to reach this heart rate.
Select your target pulse and press
ENTER
,
NEXT
, or wait three seconds.
SELECT PROGRAM TIME
The display will prompt you to set a Program Time using the keypad or “+/-”
center keys. For HRC, you can enter a time between 20-99 minutes. This will
scale the 20 segments of the program equally throughout your selected time.
Select your time and press
ENTER
,
NEXT
, or wait three seconds.
Press the
button.
***Remember, you can adjust the program’s target heart rate in the middle of your workout in the Heart Rate Status
Screen using the center “+/-” keys***
START
START
EXAMPLE
If you wanted to work out with the HRC program with a target pulse of 140, for 30:00
minutes, but you realize into the program that your Warm Up Pulse (98 bpm) is too
difficult and want to lower it to 88 bpm, you would…
1. Press the button.
2. NEXT to select the Heart Rate Control Program.
3. When asked to enter Target Pulse, press “1”, “4”, “0”, ENTER on the keypad.
4. When asked to enter TIME, press “3”, “0”, ENTER on the keypad.
5. Press to begin.
6. Press center “-” key ten times so that the Warm Up Pulse lowers to 88 in the Heart
Rate Status Screen.
START
START
Heart Rate Control programs require the use of the contact grips or wireless chest strap (see
Heart Rate Monitors
).
The Cardio Trainer has the ability not only to display your heart rate, but also to automatically vary the effort level based
upon your heart rate via its Heart Rate Control (HRC) programs. Target training allows you to maximize your workout
performance while minimizing your workout time.
Program Protocols: HRC vs. Interval HRC
• HRC Program maintains the user’s heart rate at the target throughout the duration of the training segments.
• Interval HRC Program alternates between the target and 80% of target, giving the user an opportunity to exercise
at different intensity levels.
13
Heart Rate Control Programs
Segment
1
2
3
4-18
19
20
Stage
Warm up
Warm up
Warm up
Training
Cool Down
Cool Down
HRC
70
80
90
100
90
80
Whether you are in a Heart Rate Control program or in Manual Mode, the Cardio Trainer allows you to
accurately monitor your heart rate via its Heart Rate Status Screen. To access it, simply press NEXT to scroll through
the selectable displays in the center LCD.
Heart Rate Status Screen:
Features:
HEARTRATE STATUS
TIME IN TARGET ZONE
TOTAL TIME
MINIMUM, MAXIMUM, WARMUP, TARGET, AND COOL DOWN PULSE
ANIMATED ZONE HEART AND ZONE LIMITS
ADJUSTABLE TARGET PULSE
% of Target Heart Rate
Interval HRC
70
80
90
Alternating 100 & 80
90
80
