8
9
TARGeT HeART RATe
: Automatically adjusts resistance to maintain your target heart rate. Perfect for simulating the
intensity of your favorite sport or everyday activity. Time-based goal.
1) Select Target Heart Rate program and press ENTER.
2) Select TImE using
and press ENTER.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart
rate (from the chart above) using
and press START to begin program.
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.
Target Heart
Rate Zone
Workout
Duration
Example THR
(age 30)
Your THR
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
NOTES:
• Target heart rate is selected in multiples of 5 beats.
• 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 heartbeats. 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 warm-up built into this program.
• After the warm-up, 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 shut down.
CLASSIC
CONSOLE
CLASSIC
CONSOLE
ClAssIC Console pRoGRAM InFoRMATIon
NOTE: If resistance is changed during your workout, the remaining segments will be affected accordingly.
ClAssIC pRoGRAMs
: Workout programs include manual and interval training.
MAnUAl
: A workout that allows you to manually adjust the machine at any time.
InTeRVAls
: A resistance-based workout that automatically adjusts the resistance of the machine at regular intervals.
Intervals - Program Segments Repeat
Warm-up
Program Segments - Repeat
Cool-down
Seconds 60
60
60
60
30
60
60
30
30
60
30
60
60
30
30
60
60
60
60
60
Segments 1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Level 1
1
2
2
3
5
1
1
5
5
1
5
1
1
5
5
1
3
2
2
1
Level 2
1
2
2
3
6
2
2
6
6
2
6
2
2
6
6
2
3
2
2
1
Level 3
1
2
2
4
7
3
3
7
7
3
7
3
3
7
7
3
4
2
2
1
Level 4
1
2
2
5
8
4
4
8
8
4
8
4
4
8
8
4
5
2
2
1
Level 5
2
3
5
6
9
5
5
9
9
5
9
5
5
9
9
5
6
5
3
2
Level 6
2
3
5
7
10
6
6
10
10
6
10
6
6
10
10
6
7
5
3
2
Level 7
2
3
5
8
11
7
7
11
11
7
11
7
7
11
11
7
8
5
3
2
Level 8
2
3
5
9
12
8
8
12
12
8
12
8
8
12
12
8
9
5
3
2
Level 9
3
4
5
10
13
9
9
13
13
9
13
9
9
13
13
9
10
5
4
3
Level 10
3
4
8
11
14
10
10
14
14
10
14
10
10
14
14
10
11
8
4
3
Level 11
3
6
10
12
15
11
11
15
15
11
15
11
11
15
15
11
12
10
6
3
Level 12
3
6
10
13
16
12
12
16
16
12
16
12
12
16
16
12
13
10
6
3
Level 13
5
9
13
14
17
13
13
17
17
13
17
13
13
17
17
13
14
13
9
5
Level 14
5
9
13
15
18
14
14
18
18
14
18
14
14
18
18
14
15
13
9
5
Level 15
5
9
13
16
19
15
15
19
19
15
19
15
15
19
19
15
16
13
9
5
Level 16
5
9
13
17
20
16
16
20
20
16
20
16
16
20
20
16
17
13
9
5
