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CLAssIC CONsOLE pROgRAM INFORMATION
note: if speed or incline are changed during your workout, the remaining segments will be affected accordingly.
CLAssIC pROgRAMs: Workout programs include manual and interval training.
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MANUAL: a workout that allows you to manually adjust the machine at any time.
INTERVALs: an incline-based workout that automatically adjusts the incline of the machine at regular intervals.
intervals - Program segments Repeat
incline
Warm up
1
2
time
4:00
90
30
min
sec
sec
level 1
1.0
1.5
0.5
1.5
level 2
1.5
2.5
3.0
6.5
level 3
2.0
3.0
4.0
7.5
level 4
2.0
3.0
4.0
8
level 5
2.5
3.5
4.5
8.5
level 6
2.5
3.5
4.5
9
level 7
2.5
4.0
5.5
9.5
level 8
3.0
4.0
5.5
9.5
level 9
3.0
4.5
6.0
10.0
level 10
3.0
4.5
6.0
10.0
8
cool down
4:00
min
1.5
0.0
2.5
1.5
3.0
2.0
3.0
2.0
3.5
2.5
3.5
2.5
4.0
3.0
4.0
3.0
5.0
3.0
5.0
3.0
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 max HR is to
have it clinically tested by a cardiologist or exercise 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.
TARgET HEART RATE: automatically adjusts incline to maintain your target heart rate. Perfect for simulating the
intensity of your favorite sport or everyday activity. time-based goal.
1) select target Heart Rate program and press enteR.
2) select time using
and press enteR.
3) the HeaRt Rate window will flash showing the default target heart rate of 80 beats per minute. select your target heart
rate (from the chart above) using
and press staRt to begin program.
notes:
•
target heart rate is selected in multiples of 5 beats.
•
the long led dot matrix window displays your heart rate during
exercise. When incline or speed change, they will be displayed briefly
before changing back to heart rate.
•
there is a 4-minute warm-up built into this program.
•
after 4 minutes, the speed will automatically adjust to bring your heart
rate within 5 beats of the target number you selected at the beginning
of the program.
Target Heart
Workout
Example THR
Your THR
Recommended For
Rate Zone
Duration
(age 30)
VERY HARD
Fit persons and for
5
171
190
<
–
BPm
min
90
100%
athletic training
–
HARD
2
10
152
171
shorter workouts
–
–
BPm
min
80
–
90%
MoDERATE
moderately long
10
40
133
152
–
–
BPm
70
80%
min
workouts
–
longer and
LIgHT
40
80
114
133
frequently repeated
–
–
BPm
min
60
70%
–
shorter exercises
VERY LIgHT
Weight management
20
40
104
114
–
–
BPm
min
50
60%
and active recovery
–
•
if there is no heart rate detected, the unit will not change speed
levels up or down.
•
if your heart rate is 25 beats over your target zone the program
will shut down.
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9
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