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proGraM inForMation
p7 oreGon trail: Experience a hike through the foothills with an alternating resistance workout for a time-based goal.
Choose from 10 levels.
WARM-UP
TIME
4 minutes
30
90
LEVEL
1
2
3
4
5
6
1
1
1
1
1
3
1
2
1
1
1
2
3
1
3
1
1
1
2
4
2
4
1
1
1
3
4
2
5
1
2
3
3
5
3
6
1
2
3
4
5
3
7
1
2
3
4
6
4
8
1
2
3
5
6
4
9
2
2
3
5
7
5
10
2
2
4
6
7
5
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
Target Heart
max HR is to have it clinically tested by a
cardiologist or exercise physiologist through the
VERY HARD
use of a maximal stress test. If you are over the
90
age of 40, overweight, have been sedentary for
several years, or have a history of heart disease
in your family, clinical testing is recommended.
MODERATE
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
VERY LIGHT
HR is 190 × 0.9 = 171 bpm.
24
PROgRAM SEgMENTS - REPEAT
90
30
30
90
30
90
90
30
30
90
7
8
9
10
11
12
13
14
15
16
17
1
3
3
1
3
1
1
3
3
1
1
1
3
3
1
3
1
1
3
3
1
2
2
4
4
2
4
2
2
4
4
2
2
2
4
4
2
4
2
2
4
4
2
3
3
5
5
3
5
3
3
5
5
3
3
3
5
5
3
5
3
3
5
5
3
4
4
6
6
4
6
4
4
6
6
4
4
4
6
6
4
6
4
4
6
6
4
5
5
7
7
5
7
5
5
7
7
5
5
5
7
7
5
7
5
5
7
7
5
6
Workout
Example THR
Your
Recommended For
Rate Zone
Duration
Zone (age 30)
THR Zone
<
5
171
–
190
Fit persons and for athletic training
min
bpm
–
100%
HARD
2
10
152
171
Shorter workouts
–
–
min
bpm
80
90%
–
10
40
133
152
Moderately long workouts
–
–
min
bpm
70
80%
–
LIGHT
Longer and frequently repeated
40
80
114
133
–
–
min
bpm
60
–
70%
shorter exercises
Weight management and active
20
40
104
114
–
–
min
bpm
50
60%
recovery
–
p8 tHr zone: Simulate the intensity of your favorite sport as the program resistance automatically adjusts to maintain a set
Target Heart Rate range.
1) Select THR Zone program using
2) Select TIME using
COOL-dOWN
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart
4 minutes
rate (from heart rate training chart) using
18
19
20
1
1
1
4) Press START to begin.
1
1
1
1
1
1
p9 Hr interValS: Automatically adjusts peak and valley resistance levels within your desired heart rate. Perfect for providing
1
1
1
an intense workout with recovery bursts. Time-based goal.
3
2
1
3
2
1
1) Set TOTAL WORKOUT TIME using
3
2
1
2) Set PEAK interval target heart rate using
3
2
1
3) Set PEAK interval time using
3
2
2
4) Set VALLEY interval target heart rate using
4
2
2
5) Set VALLEY interval time using
TIME
RESISTANCE
NOTES:
• 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 level 1 resistance.
• After 4 minutes, the resistance 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 resistance levels up or down.
• If your heart rate is 25 beats over your target zone the program will slow down.
and press ENTER on the PROgRAMMINg BUTTON.
and press ENTER on the PROgRAMMINg BUTTON.
on the PROgRAMMINg BUTTON and press ENTER.
on the PROgRAMMINg BUTTON or the KEYPAd and press ENTER.
or the KEYPAd and press ENTER.
or the KEYPAd and press ENTER.
or the KEYPAd and press ENTER.
or the KEYPAd and press ENTER. Press START to begin.
WARM UP
WORK INTERVAL
REST INTERVAL
The peak interval and valley interval segment times are preset
4:00
min
by the user and are repeated until the cool down.
1
THR set by user for the peak and valley intervals.
Or user selects
COOL dOWN
2:00
2:00
min
min
50%
0%
Current Resistance
25
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