During the exercise, the main computer screen will show a speed or elevation profile like the other programs, but will display your ACTUAL heart rate and your TARGET heart rate on the message center. Once the exercise has started, your ACTUAL heart rate should be lower than the TARGET heart rate. The computer then will gradually regulate the speed and elevation simultaneously to increase your exercise intensity level, resulting in a higher ACTUAL heart rate.
Your heart rate will be displayed on the message center as ACTUAL heart rate and TARGET heart rate (T). For example: HRATE 110/115T.
NOTE – You can change your target heart rate while in the program by pressing the JustGo®/ENTER key and modify it by using the Speed DECREASE or INCREASE keys and by pressing the JustGo®/ENTER key to accept it.
Cardiovascular Program
The Cardiovascular program has been designed to allow you to train at moderate intensity levels with short duration, high intensity periods followed by a quick recovery period. The Cardiovascular program has predetermined speed and elevation profiles according to the selected exercise levels. You can change the speed and elevation during the exercise if you find it too easy or hard.
The speed profile has a set of high intensity segments to greater work your heart muscles. Changing the speed manually will cause only that segment to change. Changing the elevation manually will cause the entire profile to change.
The following table shows the different speeds and elevation for each level.
Level | Speed (mph) | Speed (km/h) | Elevation (%) |
1 | 1.0 to 4 | 1.6 to 6.4 | 0.0 to 2.0 |
2 | 3.0 to 6 | 4.0 to 9.6 | 0.0 to 3.0 |
3 | 4.0 to 7 | 8.0 to 11.2 | 0.0 to 4.0 |
4 | 5.0 to 8 | 8.0 to 12.9 | 0.0 to 5.0 |
5 | 6.0 to 9 | 9.7 to 14.5 | 0.0 to 6.0 |
Memory & Learn Programs
These programs allow you to recall previously completed or edited exercises. After each exercise has finished, you are prompted if you wish to save the current exercise or not. All programs, except the Track Program can be saved as Memory Programs. The Learn Programs are the ones that were previously edited in the Settings menu under Learn Programs.
To select an exercise:
Press the Speed DECREASE key to select Memory or Learn Programs. Press the JustGo®/ENTER key to accept the program.
An edited program will appear on the screen. You can select a particular saved or edited exercise by pressing the Speed INCREASE and DECREASE keys until the desired name is displayed.
NOTE – By selecting a saved or a Learn Program in memory, you cannot enter an exercise level.
Select the exercise duration. Press the Speed INCREASE or DECREASE keys to select the appropriate exercise duration. Press the JustGo®/ENTER key to accept.
Select your weight. Press the Speed INCREASE or DECREASE keys to select the appropriate weight. The weight will vary from 50 to 400 pounds (23 to 182 kilograms). Press the JustGo®/ENTER key to accept and start the exercise.
Walk Program
The Walk program allows you to create your own exercise as you progress in the program. The speed and elevation are completely controlled by the user at all times. At a glance, Manual and Walk programs seem very similar due to the fact that the user controls both the speed and elevation at all times. The difference is that in the Walk program, you can’t go over 4.0 MPH (6.4 KM/H) and 6% of elevation.
During the exercise, the speed and elevation that you select will remain for the entire exercise until the next change you make. Your progression in the exercise is shown by the flashing dot.
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