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RANDOM: Provides even more workout variety by
mixing up your resistance levels. Time based program
with 14 levels to choose from. User sets time and
level using
and ENTER.
CONSTANT WATTS: User sets a watts level and
tries to maintain that level throughout the workout.
Resistance will adjust automatically to keep the user
at the correct watts level. Time based program. User
sets time and watts goal using
HEART RATE TRAINING INFORMATION
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.
Time
Segment
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
and ENTER.
Level 10
Level 11
Level 12
Level 13
Level 14
Target Heart
Workout
Rate Zone
Duration
VERY HARD
5
<
min
90
100%
–
HARD
2
10
–
min
80
90%
–
MODERATE
10
40
–
min
70
80%
–
LIGHT
40
80
–
min
60
70%
–
VERY LIGHT
20
40
–
min
50
60%
–
RANDOM
Warm Up
Program Segments - Repeat
4:00 Mins
Each segment lasts 60 seconds
1
2
3
4
5
6
7
8
9
1
1
2
2
1
3
5
2
4
1
2
2
3
2
4
6
3
5
2
2
3
3
3
5
7
4
6
2
3
3
4
4
6
8
5
7
3
4
4
4
5
7
9
6
8
3
5
4
5
6
8
10
7
9
4
5
5
5
7
9
11
8
10 13
4
5
5
5
8
10 12
9
11 14
4
5
5
5
9
11 13 10 12 15 10 11 14
4
5
6
6
10 12 14 11 13 16 11 12 15 10
4
5
7
7
11 13 15 12 14 17 12 13 16 11
4
5
8
8
12 14 16 13 15 18 13 14 17 12
4
5
9
9
13 15 17 14 16 19 14 15 18 13
4
5
9
9
14 16 18 15 17 20 15 16 19 14
Example THR
Your
Recommended For
Zone (age 30)
THR Zone
171
190
Fit persons and for athletic training
–
BPm
152
171
Shorter workouts
–
BPm
133
152
Moderately long workouts
–
BPm
Longer and frequently repeated
114
133
–
BPm
shorter exercises
Weight management and active
104
114
–
BPm
recovery
Cool down
4:00 Mins
10 11 12 13 14 15 16 17 18
7
2
3
6
1
1
1
1
1
8
3
4
7
2
2
1
1
1
9
4
5
8
3
2
1
1
1
10
5
6
9
4
3
1
1
1
11
6
7
10
5
3
3
2
1
12
7
8
11
6
4
3
2
1
8
9
12
7
4
3
2
1
9
10 13
8
4
3
2
1
9
5
4
3
1
5
4
3
1
6
5
4
1
6
5
4
1
7
6
5
1
7
6
5
1
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