HOW to USE a Heart Rate Program

handgrips, keep your hands on the metal con-

tacts for at least 30 seconds.

Begin pedaling to start the program.

Heart Rate program 1 is designed to keep your heart

rate between 60% and 90% of your maximum heart

Heart rate program 1 consists of 20 one-minute

rate during your workout. (Your maximum heart rate is

periods. One resistance level and one target heart

estimated by subtracting your age from 220. For

rate are programmed for each period. (Note: The

example, if you are 25 years old, your maximum heart

same resistance level and/or target heart rate

rate is 195 beats per minute.) Heart Rate program 2 is

may be programmed for two or more consecutive

designed to keep your heart rate near a target heart

periods.) Heart Rate program 2 is sixty minutes

rate that you select.

long (you may choose to use only part of the pro-

Follow the steps below to use a Heart Rate program.

gram). The same resistance level and target heart

rate are programmed for the entire program.

Turn on the console.

When you begin pedaling, the resistance of the

See step 1 on page 13.

pedals will automatically change to the resistance

level programmed for the first period.

Select one of the Heart Rate programs.

As you pedal, the

To select a Heart Rate pro-

arrows in the

Indicator

small display will

gram, press the Program

Bar

help you to keep

button repeatedly until the

your heart rate

Arrows

number 1 or 2 appears in

near the current

the small display.

target heart rate.

When you hold

the handgrip pulse sensor or wear the optional

Enter your age or a target heart rate.

chest pulse sensor, the console will compare your

heart rate to the current target heart rate. If your

If program 1 is selected, the word AGE and the

heart rate is too far above or below the target

heart rate, the number of arrows in the small dis-

current age setting will appear in the large display.

play will change to prompt you to increase or

If you have already entered your age, press the

decrease your pace. When the number of arrows

Enter button. If you have not entered your age,

changes, change your pace until one segment of

press the small + and – buttons to enter your age,

the indicator bar appears at the tip of each arrow.

and then press the Enter button.

Important: The target pace is intended only to

If program 2 is selected, the letters PLS and the

provide a goal. Your actual pace may be slow-

er than the target pace, especially during the

current target heart rate will appear in the large

first few months of your exercise program.

display. If you do not wish to change the target

Make sure to pedal at a pace that is comfort-

heart rate, press the Enter button. If you wish to

able for you.

change the target heart rate, press the small +

and – buttons, and then press the Enter button.

During the last three seconds of each period, a

4 Hold the handgrip pulse sensor.

series of tones will sound and the time will flash in

the large display. The resistance of the pedals will

	To use a Heart Rate program, you must use the	then change if a different resistance level is pro-
		grammed for the next period. Note: If the resis-
	handgrip pulse sensor or wear the optional chest
		tance level is too high or too low, you can adjust it
	pulse sensor. If you use the handgrip pulse sen-
		by pressing the Resistance buttons. However,
	sor, it is not necessary to hold the handgrips con-
		when the next period begins, the resistance will
	tinuously during the Heart Rate program; however,
		automatically change if a different resistance level
	you must hold the handgrips frequently for the pro-
		is programmed for the next period.
	gram to operate properly. Each time you hold the

ProForm PFCCEL1305.0 user manual HOW to USE a Heart Rate Program