Operation Manual

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Heart rate training
This section is just a general overview of training with heart rate data. For more
complete information, there are books and websites with more in-depth information.
Generally, the heart rate increases during exercise, getting higher in conjunction with
the intensity of the workout. Measurement the rate of your heart beat is a good indica-
tor of the intensity of your workout. By setting target HR (heart rate) zones and stick-
ing to pre-set exercises, you will be able to work out more efficiently. Before begin-
ning a training program, be sure to first consult a medical specialist or sports trainer.
1
Improving general fitness
Bicycling is one of the best activities to improve your general fitness. To improve your
overall fitness through bicycling, set a target heart rate zone from between 30% and 70%
of your maximum HR, depending on your physical strength. For best results, exercise
consistently in this zone for periods of at least 20-30 minutes, 3 or more times a week.
To obtain your target zone, see the table below, which illustrates the correlation
between heart rate and training level. For beginners, it is recommended to start
with the level of 30% of your max. From this point, gradually increase the level
according to your fitness level and experience. Training at levels over 70% of
your HR max will focus more on anaerobic exercise, and less on aerobic exercise.
Weight loss usually occurs through longer rides (over 1 hour) at lower HR levels.
PULSE RATE (bpm)
AGE
200
180
160
140
120
100
90
20 30 40 50 60 70
TARGET
ZONE
TARGET
ZONE
30%
40%
50%
60%
70%
80%
Exercise Level
30%
40%
50%
60%
70%
80%
MAXIMUM PULSE RATE (204 – 0.69 x AGE)MAXIMUM PULSE RATE (204 – 0.69 x AGE)
190 – AGE
180 – AGE
190 – AGE
180 – AGE