Constant & Interval HRC | True Fitness CS8.0 instruction

CONSTANT & INTERVAL HRC

CHAPTER SEVEN: HEART RATE CONTROL

Constant HRC is the most well known type of HRC, and is the easiest to use. The bike will gradually raise your heart rate so that you reach your target within five to seven minutes. It keeps you there until 2.5 minutes before the end of your workout time, then reduces workload by half for a cooldown.

Note that as you tire during your workout, especially in the last third, workload will usually have to be reduced to keep you at a steady target heart rate.

To change your target heart rate, press the , keys to change one bpm at a time, or enter a new target with the

numeric keys and press .

This allows you to do a classic interval workout with the bike controlling all workloads, including the rest segments. After reaching your work target just like in Constant HRC, the workload is immediately reduced by 65%, then controlled so you reach your rest target within about three minutes.

As soon as you reach your rest target, the workload is immediately increased to the last workload attained in the work segment, then controlled to reach your target within about two minutes.

This pattern repeats until 2.5 minutes before the end of your workout time, then reduces workload to the last rest segment workload.

To change your work or rest targets, press the , keys to change one bpm at a time, or enter a new target with the

numeric keys and press .

CONSTANT HRC

INTERVAL HRC

CS8.0 BIKES OWNER’S GUIDE	36

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True Fitness CS8.0 manual Constant & Interval HRC

Contents

CS8.0 Upright and Recumbent Bike OWNER’S Guide Thank YOU for Selecting True Review for Your Safety Important Safety Instructions Accept Each Setting and Move to the Next ONE Quick Start Table of Contents TOP Features Fancy Features Basic Features Introduction TOP Features CHAPTER ONE INTRODUCTION Fancy Features Improved Maximum Heart Rate Estimates Instead Basic Features Riding Your Bike Riding Your Bike Workout Basics CHAPTER TWO RIDING Your Bike Riding Form Chapter TWO RIDING Your Bike Heart Rate Monitoring Chest Strap Heart Rate Monitoring Contact Heart Rate USE Contact Heart Rate CHR Getting the Most from CHR Display Display Keypad Layout CHAPTER THREE THE Display What the Keys do What the Keys do Upper Console HOW to Read Your Display Workout Setup Setting UP Your Workout During Your Workout Setting UP Your Workout CHAPTER FOUR WORKOUT Setup Personal Power Fine Control Bike Mode Manual Control Personal Power Fine Control CHAPTER FIVE MANUAL Control PRE-SET Workouts Workout Choices CHAPTER SIX PRE-SET Workouts Hill Workout Profiles Interval Workout Profiles Easy Intervals Sport Intervals Mets Program Level Chapter SIX PRE-SET Worouts Mets CHAPTER SIX PRE-SET Workout Heart Rate Control Introduction to HRC CHAPTER SEVEN HEART Rate Control Types of HRC Constant & Interval HRC HRC Ultra Overview Chapter SEVEN HEART Rate Control HRC Ultra Workout Interval HRC Ultra Workout Cruise Control Important Points about HRC Calorie Goal Workout Calorie Goal Workout Calorie Goal Workout CHAPTER EIGHT CALORIE Goal Workout Visual Explanation Designing Your OWN Workout Creating Your OWN Workout Custom Workouts Custom Intervals Creating Your OWN Workout CS8.0 Bikes OWNER’S Guide Custom Workouts Custom Intervals Fitness Test Fitness Test Test Introduction CHAPTER TEN FITNESS Test Proper Preparation & Behavior HOW the Test Works CHAPTER TEN Fitness Test HOW to USE Your Results Test Specific Issues Medical Ergometer Mode What These Modes do HOW These Modes are Different What These Modes do HOW These Modes are Different Other Functions Other FUN Stuff Other FUN Stuff CHAPTER TWELVE OTHER Functions Creating AN Exercise Plan F.I.T. Concept Defined Frequency How Often You Exercise Time How Long You Exercise Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Workout Brisk and Rhythmic Exercise Establishing & Maintaining Fitness Weight Management Sports Training Setup Mode Getting Into Setup Mode Customizable Options Odometers Getting Into Setup Mode CHAPTER FOURTEEN Setup Mode Chapter Fourteen Setup Mode Customizable Options More Custom Options CHAPTER FOURTEEN SETUP Mode Odometers Care and Maintenance HOW to Care for Your Bike Keeping Your Bike Clean CHAPTER FIFTEEN CARE and Maintenance Appendix a Target Heart Rate Chart Appendix a NEW Hrmax Equation Appendix B Appendix B VO2 MET Explanation Appendix C Appendix C Personal Power Calculation Appendix D Appendix D Fulltext.htm Specific Advice for Appendix E Appendix E Bibliography Bibliography URL Bibliography Truefitness.com