13
Heart Rate interval
The Heart Rate Interval program is an excellent workout using alternating two-
minute intervals of
70%
and
80%
of your theoretical maximum heart rate (TMHR).
Interval training has been shown to give superior results compared to steady
state training (that is, training at a constant resistance level). After selecting
the program, use the appropriate Up (
) or Down (
) keys to enter the program
settings as prompted: Age and Max Target Heart Rate (defaults to 80% of your
TMHR). You may also enter program time and your weight. The minimum target
heart rate value is 80 and the maximum is 220 less your age. The computer sets
your initial low (70%) Target Heart Rate value relative to the value you enter for
the Max Target Heart Rate. The program begins with a warm-up. If you reach your
target heart rate during the warm-up, the warm-up ends and your programmed
workout begins. The resistance increases or decreases at the end of each two-
minute period to get you to the next interval. When you reach the new target
heart rate, the new two-minute interval begins. The display will prompt you to
increase or decrease your effort until the desired heart rate is reached. The better
your physical condition, the more intervals you will be able to accomplish in the
same period of time. At any time during the program you can change the target
heart rate of the current interval using the Level Up (
) or Down (
) keys on the
keypad.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180 * .80 = 144 High interval target heart rate
180 * .70 = 126 Low interval target heart rate
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