Star Trac 727-0083 manual Ing Ride Profile, Time Duration Movement/Cadence Intensity Technique

ing® Ride Profile:

trength Energy Zone™ ride takes a rider on three hills, each one a little longer, steeper an ore more difficult. For the first hill, attempt to keep the heart rate at 80% max. Allow heart to 85% with the second and third hills.

d Time	Duration	Movement/Cadence	Intensity	Technique
5:00	5 min	Seated Flat	50-65%	Warm up for 5 minutes and allow heart ra
		80-110 RPM	MHR	rise up to 65% MHR.
9:00	4 min	Seated Climb	80% MHR	Settle in to the back of the saddle as you
		80 RPM		gradually add resistance and take your ca
				to 80 RPM .
12:00	3 min	Seated Flat	75% MHR	Unload resistance and increase cadence
		90-100 RPM		100 RPM . Find the right resistance to main
				heart rate effort at 75%.
20:00	8 min	Seated Climb	80-85%	Add resistance to moderate/heavy and co
		60-80 RPM	MHR	the two movements in any combination.
				Example: 3 min seated climb, 1 min jump
				hill, repeat
		Jumps on a Hill
		60-80 RPM

37