Calculating Target Heart Rate - Progression Fitness R200 Owner's Manual

COMPUTER INSTRUCTIONS
P8 - Watts Control Program
The Watts Control Program is designed to keep your watt output at a constant level you have
selected.
1) With the computer powered up and in the stop mode. Rotate the SELECT Dial and scroll to the
Watts Control Program.
NB To quick start just press the start key and the computer will default to 100 watts.
2) To enter Target Values do not press the start key, instead press the ENTER Key. For more
information see Target Values on page 14.
3) Select your Target Values by rotating the SELECT Dial then press the ENTER Key to confirm
your selection. If you wish to change a Target Value already entered then keep pressing the
ENTER Key until you return to the Target Value you wish to change.
4) Once you are happy with all your Target Values then press the start key and begin your workout.
NOTE: During your workout you can NOT adjust the resistance levels because the Watts Control
Program will change the resistance automatically.
P9~P11 Heart Rate Control Programs
There are three H-R-C Programs 60% 75% 85%. They are designed to keep your heart rate at a
constant level. Every 20 seconds the computer will check your selected target heart rate verses your
pulse and will adjust the resistance level accordingly.
These H-R-C programs are excellent cardiovascular training programs. To achieve effective results
you should do your cardiovascular workout within your training zone (see Calculating Target Heart
Rate on this page).
CAUTION: While increasing your heart rate is an important part of exercise, it is also important that
your heart rate not be too high. To be safe we suggest that you start your workouts at the 60% Gentle
level and increase your heart rate levels as your fitness improves.
The computer will automatically calculate your target heart rate based on which H-R-C program you
select, selected user i.e. U1~U4 and the user data entered (for more information see User Data Entry
on page 14). All Target Values are adjustable.
Your heart rate will only register on the computer if you are wearing a compatible chest band (for
more information see Chest Bands on page 14).
1) With the computer powered up and in the stop mode. Rotate the SELECT Dial and scroll to the
heart rate control program best suited. See Calculating Target Heart Rate on this page.
NB To quick start just press the start key and the computer will default to the user data.
2) To enter Target Values do not press the start key, instead press the ENTER Key. (for more
information see Target Values on page 14).
3) Select your Target Values by rotating the SELECT Dial then press the ENTER Key to confirm
your selection. If you wish to change a Target Value already entered then keep pressing the
ENTER Key until you return to the Target Value you wish to change.
4) Once you are happy with all your Target Values then press the start key and begin your workout.
NOTE: During your workout you can adjust the resistance levels by rotating the SELECT Dial.
12
Recovery Program
The Recovery Program will automatically evaluate your fitness level. The computer requires a pulse
signal so you must be wearing a compatible chest band (for more information see Chest Bands on
page 14).
1) With the computer powered up and in the stop mode. Press the RECOVERY Key.
2) The computer will analyze your heart rate recovery for one minute and display a result as follows.
F1.0~1.9: SUPER FIT F2.0~2.9: VERY FIT
F4.0~4.9: FAIR F5.0~5.9: UNFIT

Calculating Target Heart Rate

Your optimal heart rate range during exercise is referred to as your "Training Zone." To achieve
effective results you should do your cardiovascular workout within your Training Zone. Refer to the
TARGET HEART RATE CHART below to calculate your T.H.R at 60% 75% and 85%, that is our
suggested Training Zone. We also suggest that you start your workouts at the 60% T.H.R and
increase your T.H.R % as your fitness improves.
TARGET HEART RATE FORMULA: 220 - AGE x T.H.R% (e.g. 220 - 30 years old x 60% = T.H.R 114)
TARGET HEART RATE CHART
220
210
200
190
180
170
160
150
140
130
120
110
100
90
80
70
60
10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 99
F3.0 ~ 3.9: FIT
F6.0: VERY UNFIT
85% Sprint
75% Pace
60% Gentle
AGE