About Zone Training - Nike TRIAX INSPIRE User Manual

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h r m[ triax inspire displays heart rate in beats per minute,
and allows you to create an exercise zone with high and low limits.
If heart rate is higher than upper limit, HI will blink in the display.
If heart rate is lower than low limit,
LO will blink.
Press MODE/NEXT until PULS appears.
Screen will be blank if there is no signal
from the chest transmitter. Mode returns to
TIME if there is no signal for 2-3 minutes.
If there is a signal, screen will display
and heart rate.
TO ACTIVATE ZONES, OUT-OF-ZONE
ALARM AND SET UPPER/LOWER HEART
RATE LIMITS
In PULS mode, press and hold ADJUST/RESET. HOLD to SET
appears. Follow MAKING ADJUSTMENTS TO MODE SETTINGS
directions to set zone limits and to activate/deactivate an audible
out-of-zone alarm.
PULSE MODE

ABOUT ZONE TRAINING

Zone training involves setting an upper and lower pace limit, and
controlling the intensity of workouts to keep your heart rate within
those limits. It helps you to pace yourself more accurately, avoid
over-exertion and have a more targeted and productive workout.
Zone training is only part of a structured fitness regimen.
It is important to train in an appropriate fitness-level zone.
Consult a doctor or health professional to determine the best
training zone for you.
Training pace depends on your physical fitness and goals.
Use these guidelines:
HIGH INTENSITY
Use only if you are in excellent physical condition.
Exercise at this level:
• Increase peak performance
• Accustom your body to competition-level performance
• Increase lactic-acid tolerance
MEDIUM INTENSITY
Exercise at this level:
• Increase cardiovascular
HEART RATE / BPM
health
200
• Improve endurance
180
• Lose weight
LOW INTENSITY
160
Exercise at this level:
140
• After an injury
120
• When beginning an
exercise program
100
• During recovery sessions
• Improve overall health
80
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AGE