28
9) THR zONE (5.1AT ONly)
: 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 and press ENTER on the PROgRAMMINg BUTTON.
2) Select TIME using 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 on the PROgRAMMINg BUTTON and press START to begin program.
PROGRAM INfORMATION
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
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
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
1% incline 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.
Summary of Contents for 3.1AT
Page 2: ...2 3 ENGLISH 40 Français 78 Español ...
Page 18: ...18 ...
Page 33: ...33 LIMITED HOME USE WARRANTY ...
Page 36: ...36 3 1AT ...
Page 38: ...38 5 1AT ...
Page 40: ...40 FRANÇAIS ...
Page 56: ...56 ...
Page 71: ...71 GARANTIE LIMITÉE USAGE DOMESTIQUE ...
Page 74: ...74 3 1AT ...
Page 76: ...76 5 1AT ...
Page 78: ...78 español ...
Page 94: ...94 ...
Page 109: ...109 GARANTÍA LIMITADA PARA USO EN EL HOGAR ...
Page 112: ...112 3 1AT ...
Page 114: ...114 5 1AT ...
