12
13
ENGLISH
ENGLISH
TARGET HEART RATE
TREADMILLS
Target Heart Rate - Speed
•
The incline and speed can be adjusted at any time by the user including during
warm up and cool down.
•
The speed range for the workout is from 0.5 MPH – 12.5 MPH / 0.8 KPH – 20 KPH.
•
During the 4 minute Cool Down, the speed will be reduced by half of the current
speed for the first 2 minutes and then reduced to 0.5 mph / 0.8 kph the remaining
2 minutes.
•
If no heart rate is detected or signal is lost, the speed will remain at the same level
for 60 seconds and then begin decreasing 0.6 MPH / 1.0 KPH every 10 seconds
until the minimum speed is reached while incline will remain unchanged.
ASCENT/ELLIPTICAL/BIKE/CLIMBMILL
Target Heart Rate - Resistance
•
The resistance and incline (A30 & A50 only) can be adjusted at any time by the
user including during warm up and cool down.
•
The resistance range for the workout is 1 – 20 (A30, E30, U30 & R30), 1- 25 (C50) or
1 – 30 (A50, E50, U50 & R50)
•
During the 4 minute Cool Down, the resistance will be reduced by half of the
current resistance for the first 2 minutes and then reduced to 1 for the remaining 2
minutes.
•
If no heart rate is detected or signal is lost, the resistance will remain at the same
level for 60 seconds and then begin decreasing 1 resistance level every 10 seconds
until the minimum resistance is reached. The incline (A30 & A50 only) will remain
unchanged.
TARGET HEART RATE - XR
TREADMILLS
Beats Per Minute from
Set Target Heart Rate
Action
12+ BPM Below
Speed increases every 3 seconds 0.1mph/kph
7-11 BPM Below
Speed increases every 5 seconds 0.1mph/kph
4-6 BPM Below
Speed increases every 8 seconds 0.1mph/kph
3 BPM Below to 3 BPM Above
No change
4-6 BPM Above
Speed decreases every 8 seconds -0.1mph/kph
7-11 Above
Speed decreases every 5 seconds -0.1mph/kph
12-15 BPM Above
Speed decreases every 3 seconds -0.1mph/kph
16-24 BPM Above
Speed decreases every 2 seconds -0.1mph/kph
25+ BPM Above
Program ends
ASCENT/ELLIPTICAL/BIKE/CLIMBMILL
Beats Per Minute from
Set Target Heart Rate
Action
20+ BPM Below
Resistance increases 1 level every 10 seconds
6-19 BPM Below
Resistance increases 1 level every 35 seconds
5 BPM Below to 5 BPM Above
No change
6-10 BPM Above
Resistance decreases 1 level every 35 seconds
11-19 Above
Resistance decreases 1 level every 10 seconds
20-24 BPM Above
Resistance decreases half of current level every 10 seconds
25+ BPM Above
Program ends
TARGET HEART RATE
USING THE HEART RATE FUNCTION
The heart rate function on this product is not a medical device. While heart rate grips can provide a relative estimation of your actual heart rate, they should not be relied on when
accurate readings are necessary. Some people, including those in a cardiac rehab program, may benefit from using an alternate heart rate monitoring system like a chest or wrist
strap. Various factors, including movement of the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid in determining
heart rate trends in general. Please consult your physician.
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for
your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may
experience an erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
WARNING!
Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint, stop exercising immediately.
Console
Supported Heart Rate Protocols
XR
Bluetooth
The first step in knowing the right intensity for your training is to find out your maximum
heart rate (max HR = 211 – (0.64 × 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 211 – (0.64 x 30) = 192 BPM and 90%
max HR is 192 × 0.9 = 173 BPM.
Target Heart Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90
–
100%
<
5
min
173
–
192 BPM
Fit persons and for athletic
training
HARD
80
–
90%
2 – 10
min
154
–
173 BPM
Shorter workouts
MODERATE
70
–
80%
10 – 40
min
134
–
154 BPM
Moderately long workouts
LIGHT
60
–
70%
40 – 80
min
115
–
134 BPM
Longer and frequently repeated
shorter exercises
VERY LIGHT
50
–
60%
20 – 40
min
96
–
115 BPM
Weight management and
active recovery
MXR21_XR_Console_OM_r1_4_C.indd 12-13
MXR21_XR_Console_OM_r1_4_C.indd 12-13
12/29/21 9:12 AM
12/29/21 9:12 AM
