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P10—Heart Rate
Speed Interval
Heart Rate Speed Interval puts you though intervals of
65%
and
85%
of your the-
oretical maximum. It combines steeper intervals with changing speeds. Interval
training has been shown to give superior results compared to steady state train-
ing (training at the same resistance level). Each interval lasts for
one
minute.
Once the interval is completed the resistance increases or decreases to get you
to the next interval. When you reach the new target heart rate the new interval
begins. While going from the lower interval to the higher interval the electronics
instruct you to speed up to
60 rpm
to get you there faster. When you are going
from the higher interval to the lower interval, the electronics instruct you to slow
down to
40 rpm
. This will help you decrease your heart rate to the new lower
target in less time. Each interval intensity is independently adjustable. To change
the target heart rate press the level (+/–) button. This will change the intensity
level for the entire interval. The better condition you are in the more intervals you
will be able to accomplish in the same period of time. The program starts with
a three minute warm-up. During the warm-up you can change resistance (1 - 20)
using the level (+/–). If you reach your target heart rate during the warm-up, the
warm-up ends and the heart rate control portion begins.
Example for a 40-year-old person: 220 – 40 yrs old = 180 TMHR
180 * .65 = 117
Target heart rate
180 * .85 = 153
Target heart rate
Variable Time
1 min
Cool-down
65%
85%
Note :
Throughout your workout you will hear a series of “beeps” from your console. This is perfectly normal.
These beeps signify various changes taking place in the unit’s programming. For instance, you will hear
one beep every time you press a key on the keypad, and one beep to engage higher function keys such
as X-Mode and Glute-Kicker and then two beeps when they have selected a program for you. You’ll
hear one beep when using the My QuickStart and two when you save your profile. If you choose the
Now Zone button you will hear two beeps. If you’ve
decided to end your workout and hit the Cool
Down button you will hear three.
Stepping away or stopping completely will engage the Pause mode which will signal with three beeps
you’ve stopped your workout before it was finished and will begin a ten minute countdown before
exiting the program you were using. You will also hear beeps as you move from the warm-up into each
program and when changes are taking place in the heart rate monitor programs as you move through
them.
