22
elegant
console
HR speeD: Program adjusts speed to bring to your target heart rate.
HR % speeD: Program adjusts speed to bring to your desired % maximum 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.
taRget HeaRt Rate notes:
• Warm-up and cool-down each last 5 minutes.
• after 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• the profile window shows your heart rate during exercise. the green line represents your target heart rate (tHR) and the
red line represents your current heart rate. if you are working out beneath your tHR, the treadmill will adjust speed or incline
accordingly to bring you near your target.
• if there is no heart rate detected, the unit will not change the speed or 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
Zone (age 30)
Your
THR Zone
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
eleGAnT Console pRoGRAM InFoRMATIon
