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DISTANCE : Push yourself and go further during your workout with 13 distance workouts. Choose from 1 mile, 2 miles, 5k, 5 miles,
10k, 8 miles, 15k, 10 miles, 20k, half marathon, 15 miles, 20 miles, and marathon goals. You set your level.
Calculating Your Target Heart Rate
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.
Additional target heart rate notes:
The treadmill incline will automatically adjust to bring you near your
specified heart rate.
If there is no heart rate detected, the unit will not change the
incline.
If your heart rate is 25 beats over your target zone the program
will shut down.
Target Heart
Rate Zone
Workout
Duration
Example THR
(age 30)
Your THR Recommend For
Target Heart
Rate Zone
< 5 min
171-190 BPM
Fit persons for
athletic training
VERY HARD
90 - 100%
2-10 min 152-171 BPM Shorter Workouts
HARD
80 - 90%
10-40 min 133-152 BPM
Moderately long
Workouts
MODERATE
70 - 80%
40-80 min 114-133 BPM
Longer and
frequently repeated
shorter exercises
LIGHT
60 - 70%
20-40 min 104-114BPM
Weight management
and active recovery
VERY LIGHT
50 - 60%
TARGET HEART RATE : This program is designed for you to improve your overall cardiovascular fitness levels. You simply
set your target heart rate. The program will then monitor and adjust the intensity level to maintain your heart rate within
your targeted range while you exercise – a proven method to maximize your weight loss and fitness goals. A chest strap is
required and must be worn during the duration of this program. See below for calculating your target heart rate.
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