Heart Rate Training - Horizon Fitness PARAGON 5S Owner's Manual

11) DISTANCE TARGET (PARAGON 5S PRESET PROGRAM:800M, 5K; PARAGON 7S/7E PRESET PROGRAM: 800M,
5K, 10K; PARAGON 8E PRESET PROGRAM: 800M, 5K, 10K, HALF MARATHON): Distance-based program. Calculates
targets distances from your MCU and continues until program goal is reached.
12) CALORIES TARGET (PARAGON 5S PRESET PROGRAM: 100 KCAL, 500 KCAL; PARAGON 7S/7E PRESET
ALL
MODELS
PROGRAM: 100 KCAL, 300 KCAL, 500 KCAL; PARAGON 8E PRESET PROGRAM: 100 KCAL, 300 KCAL, 500 KCAL,
700 KCAL ) : A workout that allows you to select a specific number of calories you would like to burn during your workout.
Increasing the calories goal of the workout will increase the duration of the workout.
13) HRC ( SPEED, INCLINE, INTERVAL ) (PARAGON 5S PRESET PROGRAM: HRC INCLINE; PARAGON 7S/7E PRESET
PROGRAM: HRC SPEED, HRC INCLINE; PARAGON 8E PRESET PROGRAM: HRC SPEED, HRC INCLINE, HRC INTERVAL)
HR Speed : Program adjusts spped to bring to your target heart rate.
HR Incline : Program adjusts incline to bring to your target heart rate.
HR Interval : Program adjusts speed and incline to bring to your target heart rate.

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 agebased 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.
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Target Heart Workout Example THR Your
Recommended For
Rate zone Duration zone (age 30) THR zone
VERY HARD
Fit persons and for athletic
< 5 171 – 190
min bpm
90 100% training
–
HARD
2 – 10 152 – 171 Shorter workouts
min bpm
80 90%
–
MODERATE
10 – 40 133 – 152 Moderately long workouts
min bpm
70 80%
–
LIGHT
Longer and frequently repeated
40 – 80 114 – 133
min bpm
60 70% shorter exercises
–
VERY LIGHT
Weight management and active
20 – 40 104 – 114
min bpm
50 60% recovery
–
Your target heart rate should be set at a number that you will be able to exercise at throughout the majority of your workout. Once you
have chosen your target heart rate, press the 'Start' button and begin your workout.
• There is a 4-minute warm-up built into this program at level 1 incline.
• After 4 minutes, the incline will gradually adjust to bring your heart rate ( within +/- 5 beats ) of the target number you selected at
the beginning of the program.
• Once the user is at the target heart rate zone (plus or minus 5 beats), the elevation level will remain at the current resistance level.
• If there is no heart rate detected, the unit will not change incline levels up or down.
• If the user is more than 25 beats per minute above the target heart rate zone, the console will shut down for safety reasons.
NOTE:
• The chest strap is required to use the HRC program, with HRC program you can only choose time as your workout target.
• Target heart rate is selected in multiples of 5 beats.
• The large dot matrix window displays your heart rate during exercise. The middle row represents your target heart rate (THR) and
the other rows equal +/-2 heart beats. If you are working out beneath your THR, the LEDs below the middle row will illuminate.
If you are over, the display LCD/LED above the middle row will illuminate. Your current heart rate is represented by the flashing
column and the window will refresh every 5 seconds.
ALL
MODELS
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