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PROGRAM INFORMATION
HEART RATE TRAI NI NG
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
VERY HARD 171 - 190 BPM
90 - 100%
HARD 2- 10 MJN 152-171 BPM
80 - 90%
MODERATE
10-40MtN 133- 152 BPM
70 -- 800/0
LIGHT
40 -- 80 MtN 114 - 133 BPM
60 -- 70%
VERY LIGHT
20 _ 40 MtN 104 - 114 BPM
50 -- 600/0
Fit persons and for athletictraining
Shorter workouts
Moderatelylongworkouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
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 = 1 90 bpm and 900/0 max HR is 1 90 x 0.9 = 171 bpm.
9) THR ZONE: Automatically adjusts incline to maintain your Target Heart Rate. Perfect for simulating the intensity of your favorite
sport or everyday activity. Time-based goal.
1) Select THR Zone program using ,,L v and press ENTER on the PROGRAMMING BUTTON.
2) Select TIME using A'v- and press ENTER on the PROGRAMMING BUTTON.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart rate
(from this chart) using A "v- on the PROGRAMMING BUTTON and press START to begin program.
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 heart beats. 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 4-minute warm-up built into this program at
10/0incline and 0.5 mph.
• After 4 minutes, the incline 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
incline levels up or down.
• If your heart rate is 25 beats over your target zone the
program will shut down.
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