Fitness Test, Heart Rate Control HRC Workout

Fitness Test

The Fitness Test measures the improvements of your physical fitness level. The test compares your power output (in Watts) to your heart rate. As your fitness level improves, your power output will increase at a given heart rate.

You can start the Fitness Test from the FITNESS TEST option in the Program Menu. The Fitness Test program first prompts you to select your fitness level—Beginner or Advanced. The program will use the Age and Weight values in your User profile to calculate your Fitness Score. If you are a Guest User, the program will prompt you to enter your age and weight before you start the test.

Start to pedal and hold the Heart Rate Sensors. When the test starts, the power (Watts) slowly increases. This means you will work harder, and as a result, your heart rate increases. The Watts continues to increase automatically until your heart rate reaches the “Test Zone.” This zone is individually computed to be near 75 percent of your maximum heart rate. When you reach the Test Zone your machine holds the Watts steady for 3 minutes. This lets you reach a stable condition (where your heart rate becomes steady). At the end of the 3 minutes, the Console measures your heart rate and the power output (Watts). These numbers, along with information about your age and weight, are computed to produce a “Fitness Score”.

Note: Fitness Test scores should only be compared to your previous scores and not other users.

Compare your Fitness Scores to see your improvement.

Heart Rate Control (HRC) Workout

The Heart Rate Control (HRC) program lets you set a heart rate goal for your workout. The pro- gram monitors your heart rate in beats per minute (BPM) from the Contact Heart Rate (CHR) sen- sors on the machine or from a Heart Rate Monitor (HRM) chest strap.

Note: The console must be able to read the heart rate information from the CHR sensors or HRM for the HRC program to work correctly.

If you go to the HRC program from your User profile, the Target Heart Rate program uses your age and other user setup information to set the Heart Rate Zone values for your workout. If you are a Guest User, the program will prompt you to enter your age and weight before you start the workout. The console display then gives prompts for you to set up your workout:

1.Set the workout level: BEGINNER or ADVANCED.

2.Set the percentage of maximum heart rate: 60–70%, 70–80%, 80–90%.

Consult a physician before you start to exercise in the 80–90% heart rate zone.