HOW to USE a Heart Rate Program

to operate properly. Each time you hold the

handgrips, keep your hands on the metal con-

tacts for at least 30 seconds. Note: When you

Heart Rate program 1 is designed to keep your heart

are not holding the handgrips, the letters PLS will

appear in the large display instead of your heart

rate between 65% and 85% of your maximum heart

rate.

rate during your workout. (Your maximum heart rate is

estimated by subtracting your age from 220. For

Begin pedaling to start the program.

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

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

To start the program, simply begin pedaling.

designed to keep your heart rate near a target heart

Program 1 consists of 20 one-minute periods.

rate that you select.

One resistance level and one target heart rate are

Follow the steps below to use a Heart Rate program.

programmed for each period. (The same resis-

tance level and/or target heart rate may be pro-

Turn on the console.

grammed for two or more consecutive periods.)

Program 2 is sixty minutes long (you may choose

See step 1 on page 10.

to use only part of the program). The same resis-

tance level and target heart rate are programmed

Select one of the Heart Rate programs.

for the entire program.

If program 1 is selected, the resistance of the

Each time the console is

pedals will periodically change. (Note: If the resis-

turned on, the manual

tance level is too high or too low, you can change

mode will be selected. To

it by pressing the + and – buttons below the large

select a Heart Rate pro-

display. However, when the current period is com-

gram, press the Program

pleted, the resistance of the pedals may automati-

button repeatedly until the

cally change.) If program 2 is selected, the

number 1 or 2 appears in

resistance of the pedals will not change. Note:

the small display.

You can change the resistance level for the entire

Enter your age or a target heart rate.

program by pressing the + and – buttons below

the large display if desired.

If program 1 is selected, the word AGE will

During programs

appear in the large display and the current age

1 and 2, the

setting will flash. If you have already entered your

Indicator

arrows in the

age, press the Enter button. If you have not

Bar

small display will

entered your age, press the small + and – buttons

help you to keep

Arrows

to enter your age. Then, press the Enter button.

your heart rate

Once you have entered your age, it will be saved

near the current

in memory until the batteries are replaced.

target heart rate.

If program 2 is selected, the letters PLS (pulse)

When you hold the handgrip pulse sensor, the

console will compare your heart rate to the cur-

will appear in the large display and the current

rent target heart rate. If your heart rate is too far

target heart rate will flash. If you do not wish to

above or below the target heart rate, the number

change the target heart rate, press the Enter but-

of arrows in the small display will change to

ton. If you wish to change the target heart rate,

prompt you to increase or decrease your pace.

press the small + and – buttons. Then, press the

When the number of arrows changes, change

Enter button. The target heart rate can be from 70

your pace until there is one arrow pointing to

to 170 beats per minute.

each segment of the indicator bar. Important:

Hold the handgrip pulse sensor.

The target pace is intended only to provide a

goal. Your actual pace may be slower than the

target pace, especially during the first few

It is not necessary to hold the handgrips continu-

months of your exercise program. Make sure

ously during a Heart Rate program; however, you

to pedal at a pace that is comfortable for you.

must hold the handgrips frequently for the program

ProForm 831.283180 user manual HOW to USE a Heart Rate Program

Models: 831.283180