Smart Training Program; Training Zones - Oregon Scientific SE121 User Manual

SMART TRAINING PROGRAM

Your VIBRA-TRAINER / VIBRA-TRAINER PRO watch is equipped with
a special SMART TRAINING PROGRAM that tracks your heart rate
during exercise. This automatically sets your personal upper and lower
heart rate limits, which are monitored as you exercise. Alternatively, you
can calculate your own heart rate limits following the instructions below:
Sex MHR
Men 220 – age = MHR
Women 230 – age = MHR

TRAINING ZONES

There are three training zones, as described below.
Training Zone
Health Maintenance
Aerobic Exercise
Anaerobic Exercise
The SMART TRAINING PROGRAM will guide you through from a 5-minute warm up
to the end of your exercise program. In addition to monitoring your heart rate and
alerting you whenever you fall out of the range for the selected training zone, the
Program allows you to check the calories consumed and the percentage of fat burned.
You can also check the percentage of calories consumed through burning fat.
SE121/132_Eng
Lower limit Upper limit
MHR x
MHR x
(upper training zone %)
(lower training zone %)
MHR % Description
50 – 65% This is the lowest training intensity level
(50 – 65% MHR). It is good for beginners
and those who want to strengthen their
cardiovascular systems.
65 – 80% Increases strength and endurance. It
works within the body's oxygen intake
capability, burns more calories, and can
be maintained for a long period of time.
80 – 95% Generates speed and power. It works at
or above the body's oxygen intake
capability, builds muscle, and cannot be
maintained for a long period of time.
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