12
Heart Rate interval
The Heart Rate Interval program is an excellent workout using alternating
two-minute intervals of
70%
and
80%
of your theoretical maximum heart rate
(TMHR). Interval training has been shown to give superior results compared to
steady state training (that is, training at a constant resistance level). 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, High Target Heart Rate (defaults to 80% of your TMHR), and Weight. The
computer sets your initial Low (70%) Target Heart Rate value relative to the value
you enter for the High Target Heart Rate. 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 increases or decreases at the
end of each two-minute period to get you to the next interval. When you reach
the new target heart rate, the new two-minute interval begins. The display will
prompt you to increase or decrease your effort until the desired heart rate is
reached. The better your physical condition, the more intervals you will be able
to accomplish in the same period of time. At any time during the program you can
change the target heart rate of the current interval using the Up Arrow (
) and
Down Arrow (
) keys.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180
*.80 = 144 High interval target heart rate
180
*.70 = 126 Low interval target heart rate