C O M M E R C I A L | P R O D U C T S |
| D I V I S I O N | ||||||||||||
Diagram 11 Training Zones |
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| HEART RATE TRAINING ZONE |
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| 200 | 195 |
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| 200 |
| 190 |
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| 185 |
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| 190 |
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| 180 |
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| 180 |
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| 175 | 170 |
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| 170 |
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| 165 |
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| 160 |
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| 160 |
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| RATE |
| 156 152 |
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| 155 |
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| 160 |
| 148 |
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| 150 |
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| HEART | 150 |
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| 144 |
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| 145 |
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| 140 |
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| 136 |
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| YOUR | 140 |
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| 132 |
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| MAX. | |
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| 128 |
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| 124 |
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| HEART | ||
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| 130 | 130 |
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| 120 |
| RATE | |
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| 127 |
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| 116 |
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| 120 | 124 | 120 |
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| 117 114 |
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| 80% OF | |||
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| 100 |
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| 111 107 |
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| 104 |
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| MAX. | ||
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| 101 | 97 |
| HEART | |
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| 90 |
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| 94 | RATE | |||
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| 65% OF | |
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| 80 |
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| MAX. |
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| HEART |
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| 70 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | RATE |
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| YOUR AGE |
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For the ideal “weight loss” range, your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It should never exceed 85% of your maximum aerobic heart rate or go above your training zone. Refer to Diagram 11 for your appropriate training zone.
When you maintain your heart rate between 70% and 85% of your maximum aerobic heart rate, you are improving your overall cardiovascular/cardiorespi- ratory fitness level. Maintaining your heart rate in either zone (weight loss or cardiovascular) for 30 minutes or more on a regular basis (minimum 3 times a week) provides the greatest benefits.
MANUAL MODE AND THE QUICK START KEY
Manual mode lets you determine the ramp incline and resistance levels which affects the effort you put into your workout. As with other courses, when you complete the time limit set for the course, the automatic
You can choose Manual mode in two different ways:
•pressing the Quick Start key at the Precor banner. Quick Start bypasses the remaining selections and starts the Manual course. Default values include a time limit of 30 minutes (or the Club setting, whichever is less),
150 lbs. (68 kg.) and an age of 0. The Smart Rate® display is inactive.
•pressing Enter at the Precor banner. This causes the EFX to display several Setup prompts. At the course prompt, select MANL course.
The Manual course profile appears as a flat line. Use the Resistance ▼▲ keys to adjust the resistance level and the CrossRamp ▲▼ keys to adjust the ramp incline level. (See page 24 for more information on the different key’s function.) As you proceed with your workout, a blinking cell represents your position on the course.
page 32