11
Heart Rate Controlled Programs
Fat Burn—Cardio—Heart Rate Interval —Heart Rate Custom Interval—
New Leaf Custom—Heart Rate Hill—Heart Rate Speed Interval
Fat Burn
The Fat Burn program guides your workout to maximize the percentage of
calories burned from fat versus carbohydrates.
To begin the program, use the Up
Arrow (
) and Down Arrow (
) keys or the numeric keypad to enter the program
settings as prompted by the message center: Workout Time, Age, Target Heart
Rate, and Weight. The recommended target heart rate is
65%
of your theoretical
maximum heart rate (TMHR = 220 – age). The program begins with a warm-up.
If you reach your target heart rate during the warm-up, the warm-up ends and
the heart rate control portion begins. The resistance will automatically adjust to
keep you working out at your target heart rate. At any time during the program
you can change your target heart rate using the Up Arrow (
) and Down Arrow
(
) keys.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180
*.65 = 117 Target heart rate
Cardio
The Cardio program guides your workout to maximize cardiovascular benefits,
like training for a race.
To begin the program, use the Up Arrow (
) and Down
Arrow (
) keys or the numeric keypad to enter the program settings as prompted
by the message center: Workout Time, Age, Target Heart Rate, and Weight.
The recommended target heart rate is
80%
of your theoretical maximum heart
rate (TMHR = 220 – age). The program begins with a warm-up. If you reach
your target heart rate during the warm-up, the warm-up ends and the heart
rate control portion begins. The resistance will automatically adjust to keep
you working out at your target heart rate. At any time during the program you
can change your target heart rate using the Up Arrow (
) and Down Arrow (
)
keys.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180
*.80 = 144 Target heart rate
Note:
For the heart rate controlled programs to work effectively, you must be wearing a wireless chest strap or
consistently grasping the contact heart rate grips on the moving handlebars throughout your workout