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TARGET PROFILES
DISTANCE: Push yourself and go further during your workout with 13 distance workouts. Choose from 1 mile, 2 miles, 5k, 5 miles,
10k, 8 miles, 15k, 10 miles, 20k, half marathon, 15 miles, 20 miles, and marathon goals. You set your level.
Incline changes and all segments are 0.1 miles.
Segment
Warm Up
1
2
3
Distance
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
Level 1
0
0
0
0
0
Level 2
0
0.5
1
3
2
Level 3
0.5
1
1.5
3.5
1.5
Level 4
0.5
1
1.5
3.5
2.5
Level 5
1
1.5
2
4
2
Level 6
1
1.5
2
4
3
Level 7
1.5
2
2.5
4.5
2.5
Level 8
1.5
2
2.5
4.5
3.5
Level 9
2
2.5
3
5
3
Level 10
2
2.5
3
5
4
CALORIES: Set goals for burning calories from 20 to 980 calories in 20 calorie increments. You set your level to keep you in your fat
burning zone.
Incline changes and all segments are 20 calories.
Segment
Warm Up
1
2
3
Calories
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
Level 1
0
0
0
0
0
Level 2
0
0.5
1
3
2
Level 3
0.5
1
1.5
3.5
1.5
Level 4
0.5
1
1.5
3.5
2.5
Level 5
1
1.5
2
4
2
Level 6
1
1.5
2
4
3
Level 7
1.5
2
2.5
4.5
2.5
Level 8
1.5
2
2.5
4.5
3.5
Level 9
2
2.5
3
5
3
Level 10
2
2.5
3
5
4
26
4
5
6
7
8
9
10
11
12
.1 mi
0.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
.1 mi
0
0
0
0
0
0
0
0
0
3
2
3
2.5
3.5
2.5
3
2
3
3.5
2.5
3.5
2.5
4
2.5
3.5
2.5
3.5
3.5
2.5
3.5
3
4
3
3.5
2.5
3.5
4
3
4
3
4.5
3
4
3
4
4
3
4
3.5
4.5
3.5
4
3
4
4.5
3.5
4.5
3.5
5
3.5
4.5
3.5
4.5
4.5
3.5
4.5
4
5
4
4.5
3.5
4.5
5
4
5
4
5.5
4
5
4
5
5
4
5
4.5
5.5
4.5
5
4
5
4
5
6
7
8
9
10
11
12
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
20 cal
0
0
0
0
0
0
0
0
0
3
2
3
2.5
3.5
2.5
3
2
3
3.5
2.5
3.5
2.5
4
2.5
3.5
2.5
3.5
3.5
2.5
3.5
3
4
3
3.5
2.5
3.5
4
3
4
3
4.5
3
4
3
4
4
3
4
3.5
4.5
3.5
4
3
4
4.5
3.5
4.5
3.5
5
3.5
4.5
3.5
4.5
4.5
3.5
4.5
4
5
4
4.5
3.5
4.5
5
4
5
4
5.5
4
5
4
5
5
4
5
4.5
5.5
4.5
5
4
5
TARGET HEART RATE: This program is designed for you to improve your overall cardiovascular fitness levels. You simply
set your target heart rate. The program will then monitor and adjust the intensity level to maintain your heart rate within
your targeted range while you exercise – a proven method to maximize your weight loss and fitness goals. A chest strap is
required and must be worn during the duration of this program. See below for calculating your target heart rate.
13
14
15
.1 mi
.1 mi
.1 mi
Calculating Your Target Heart Rate
0
0
0
2
3
1
1.5
3.5
1.5
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-
2.5
3.5
1.5
based method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those
2
4
2
new to heart rate training.
3
4
2
2.5
4.5
2.5
3.5
4.5
2.5
The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise
3
5
3
4
5
3
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.
Additional target heart rate notes:
The treadmill incline will automatically adjust to bring you near your
13
14
15
20 cal
20 cal
20 cal
specified heart rate.
0
0
0
If there is no heart rate detected, the unit will not change the
2
3
1
incline.
1.5
3.5
1.5
If your heart rate is 25 beats over your target zone the program
2.5
3.5
1.5
2
4
2
will shut down.
3
4
2
2.5
4.5
2.5
3.5
4.5
2.5
3
5
3
4
5
3
Target Heart
Target Heart
Workout
Example THR
Your THR
Recommend For
Rate Zone
Rate Zone
Duration
(age 30)
Fit persons for
VERY HARD
< 5 min
171-190 BPM
90 - 100%
athletic training
HARD
2-10 min
152-171 BPM
Shorter Workouts
80 - 90%
Moderately long
MODERATE
10-40 min
133-152 BPM
70 - 80%
Workouts
Longer and
LIGHT
40-80 min
frequently repeated
114-133 BPM
60 - 70%
shorter exercises
Weight management
VERY LIGHT
20-40 min
104-114BPM
50 - 60%
and active recovery
27
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