HOW TO USE A HEART RATE PROGRAM
Heart Rate program 1 is designed to keep your heart rate between 65% and 85% of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195 beats per minute.) Heart Rate program 2 will keep your heart rate between 60% and 90% of your maximum heart rate. Heart Rate program 3 will keep your heart rate between 60% and 85% of your maximum heart rate. Heart Rate program 4 will keep your heart rate near a target heart rate that you select.
Follow the steps below to use a Heart Rate program.
1 Turn on the console.
See step 1 on page 12.
2 Select one of the Heart Rate programs.
Each time the console is turned on, the manual mode will be selected. To select a Heart Rate pro- gram, press the Program button repeatedly until the number 1, 2, 3, or 4 appears in the right display.
3 Enter your age and a target heart rate.
When a Heart Rate program is selected, the word AGE and the current age setting will appear in the left display. If you have already entered your age, press the Enter button. If you have not entered your age, press the small + and – buttons to enter your age, and then press the Enter button. Once you have entered your age, it will be saved in memory until the batteries are replaced.
If Heart Rate program 1, 2, or 3 is selected, go to step 4. If Heart Rate program 4 is selected, follow the instructions below.
After you have entered your age, the letters PLS and the current target heart rate will appear in the left display. If you do not wish to change the tar- get heart rate, press the Enter button. If you wish to change the target heart rate, press the small + and – buttons, and then press the Enter button. The target heart rate can be from 70 to 170 beats per minute.
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Hold the handgrip pulse sensor.
It is not necessary to hold the handgrips continu- ously during a Heart Rate program; however, you must hold the handgrips frequently for the program to operate properly. Each time you hold the handgrips, keep your hands on the metal con- tacts for at least 30 seconds.
Begin pedaling to start the program.
Heart rate programs 1, 2, and 3 consist of either 20 or 30
When you begin pedaling, the resistance of the pedals will automatically change to the resistance level programmed for the first period.
As you pedal, the
arrows in the right display will help you to keep your heart rate near the current target
heart rate. When you hold the
handgrip pulse sensor, the console will compare your heart rate to the current target heart rate. If your heart rate is too far above or below the tar- get heart rate, the number of arrows in the right display will change to prompt you to increase or decrease your pace. When the number of arrows changes, change your pace until one segment of the indicator bar appears at the tip of each arrow.
Important: The target pace is intended only to provide a goal. Your actual pace may be slow- er than the target pace, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfort- able for you.
During the last three seconds of each period, a series of tones will sound and the time will flash in the left display. The resistance of the pedals will then change if a different resistance level is pro- grammed for the next period. Note: If the resis- tance level is too high or too low, you can adjust it by pressing the Resistance buttons. However, when the next period begins, the resistance will automatically change if a different resistance level is programmed for the next period.
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