3
2
3
3
H
EART RA
TE
TRAI
N
IN
G
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max H
R = 220 – your age
). T
he age-based
method provides an average st
atistical prediction of your max H
R and is a good method for the majority of people, especially those new
to heart rate training. T
he most precise and
accurate way of determining your individual max H
R 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 4
0, overweight, have been sedent
ary for
several years, or have a history of heart disease in your family
, clinical testing is recommended.
This c
hart gives ex
amples of the heart rate
range for a 3
0 year old exercising at 5 different
heart rate zones. F
or ex
ample, a 3
0-year-old’s
max H
R is 220 – 3
0 = 19
0 bpm and 9
0% max
H
R is 19
0
× 0.9 = 1
71 bpm.
P
RO
G
R
A
M
I
N
F
O
R
M
A
T
IO
N
P7
OR
E
G
ON
T
RAI
L
: Experience a hike through the foothills with an alternating resist
ance workout for a time-based goal.
Choose from 10 levels.
W
AR
M-U
P
P
R
O
G
RAM S
E
G
M
E
NT
S
- R
E
P
EA
T
C
O
O
L-D
O
WN
TI
M
E
4
minutes
3
0
9
0
9
0
3
0
3
0
9
0
3
0
9
0
9
0
3
0
3
0
9
0
4
minutes
LEVE
L
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
1
1
1
1
1
3
1
1
3
3
1
3
1
1
3
3
1
1
1
1
1
2
1
1
1
2
3
1
1
3
3
1
3
1
1
3
3
1
2
1
1
1
3
1
1
1
2
4
2
2
4
4
2
4
2
2
4
4
2
2
1
1
1
4
1
1
1
3
4
2
2
4
4
2
4
2
2
4
4
2
3
1
1
1
5
1
2
3
3
5
3
3
5
5
3
5
3
3
5
5
3
3
3
2
1
6
1
2
3
4
5
3
3
5
5
3
5
3
3
5
5
3
4
3
2
1
7
1
2
3
4
6
4
4
6
6
4
6
4
4
6
6
4
4
3
2
1
8
1
2
3
5
6
4
4
6
6
4
6
4
4
6
6
4
5
3
2
1
9
2
2
3
5
7
5
5
7
7
5
7
5
5
7
7
5
5
3
2
2
10
2
2
4
6
7
5
5
7
7
5
7
5
5
7
7
5
6
4
2
2
P
8
TH
R Z
ON
E
: Simulate the intensity of your favorite sport as the program resist
ance automatically adjusts to maint
ain a set
Target Heart Rate range.
1)
Select TH
R Zone program using
and press
E
NTE
R
on the P
R
O
G
RAM
M
IN
G B
UTT
O
N
.
2)
Select TI
M
E using
and press E
NTE
R
on the P
R
O
G
RAM
M
IN
G B
UTT
O
N
.
3)
The H
EART RA
TE window will flash showing the default t
arget heart rate of 8
0 beats per minute. Select your t
arget heart
rate (from heart rate training c
hart) using
on the
P
R
O
G
RAM
M
IN
G B
UTT
O
N
and press E
NTE
R.
4)
Press S
TART to begin.
P9
H
R
INTE
RV
A
LS (4.1AE ON
LY)
: Automatically adjusts peak and valley resist
ance levels within your desired heart rate. P
erfect
for providing an intense workout with recovery bursts. T
ime-based goal.
1)
Set T
O
TAL W
O
R
K
O
UT TI
M
E using
on the P
R
O
G
RAM
M
IN
G B
UTT
O
N
or the K
EYP
AD
and press
E
NTE
R
.
2)
Set P
EAK interval t
arget heart rate using
or the K
EYP
AD
and press E
NTE
R
.
3)
Set P
EAK interval time using
or the K
EYP
AD
and press E
NTE
R
.
4)
Set V
ALLEY interval t
arget heart rate using
or the K
EYP
AD
and press E
NTE
R
.
5)
Set V
ALLEY interval time using
or the
K
EYP
AD
and press E
NTE
R
. Press S
TART to begin.
W
AR
M
U
P
W
O
R
K
INTE
RV
AL
R
E
S
T
INTE
RV
AL
C
O
O
L
D
O
WN
TI
M
E
4:00
M
IN
The
peak
interval
and
valley
interval
segment
times
are
preset
by
the
user
and
are
repeated
until
the
cool
down.
2:00
M
IN
2:00
M
IN
R
E
S
IS
TAN
C
E
0%
Or
user
selects
TH
R
set
by
user
for
the
peak
and
valley
intervals.
5
0%
Current
Resist
ance
0%
N
O
TE
S:
•
The large LE
D dot matrix window displays your heart rate during exercise. T
he middle row represents your t
arget heart rate (TH
R
)
and the other rows equal +/-2 heart beats.
If you are working out beneath your TH
R, the LE
Ds below the middle row will illuminate.
If you are over
, the LE
Ds 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 level 1 resist
ance.
•
After 4 minutes, the resist
ance will automatically adjust to bring your heart rate within 5 beats of the t
arget number you selected at
the beginning of the program.
•
If there is no heart rate detected, the unit will not c
hange resist
ance levels up or down.
•
If your heart rate is 25 beats over your t
arget zone the program will shut down.
A
L
L
M
O
D
EL
S
A
L
L
M
O
D
EL
S
Tar
get
Heart
R
ate
Z
one
W
orkout
D
uration
Example
TH
R
Zone
(age
3
0)
Your
TH
R
Z
one
R
ecommended
F
or
V
E
R
Y
H
AR
D
9
0
–
100%
<
5
M
IN
171
–
19
0
B
P
M
Fit persons and for athletic training
HAR
D
8
0
–
9
0%
2
–
10
M
IN
152
–
171
B
P
M
Shorter workouts
MODE
RA
TE
70
–
8
0%
10
–
4
0
M
IN
133
–
152
B
P
M
Moderately long workouts
LIG
HT
6
0
–
70%
4
0
–
8
0
M
IN
114
–
133
B
P
M
Longer and frequently repeated shorter exercises
V
E
R
Y
LIG
HT
5
0
–
6
0%
20
–
4
0
M
IN
10
4
–
114
B
P
M
W
eight management and active
recovery
$(B
$(B
2
0B
5H
Y
B
LQ
GG
$0
Summary of Contents for 3.1AE
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