Owner's Manual

32 33
CONSTANT WATTS: This workout automatically adjusts the resistance to keep you within a set watts range
and maintains your desired level of exercise intensity.
GOAL PROGRAMS: A series of workouts that allow you to select a specific goal that you would like to
achieve.
ELLIPTICALS:
5K: A workout with a fixed distance of 5 kilometers (3.1 miles). Resistance is adjusted automatically throughout the workout.
10K: A workout with a fixed distance of 10 kilometers (6.2 miles). Resistance is adjusted automatically throughout the workout.
BIKES:
20K: A workout with a fixed distance of 20 kilometers (12.4 miles). Resistance is adjusted automatically throughout the
workout.
30K: A workout with a fixed distance of 30 kilometers (18.6 miles). Resistance is adjusted automatically throughout the
workout.
CALORIES GOAL: A workout that allows you to select a specific number of calories you would like to burn during your
workout. Increasing the calorie goal of the workout will increase the duration of the workout based on your speed and
resistance. Estimated time to complete is shown in the bottom right-hand corner of the screen.
DISTANCE GOAL: A workout that allows you to select a specific distance you would like to travel during your workout.
Increasing the distance goal of the workout will affect the duration of the workout based on your speed. Estimated time to
complete is shown in the bottom right-hand corner of the screen.
TOUCH
CONSOLE
TOUCH
CONSOLE
TOUCH CONSOLE PROGRAM INFORMATION
TARGET HEART RATE NOTES:
• Warm-up and cool-down each last 5 minutes.
• After 5 minutes, the resistance will automatically
adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during
exercise. The green line represents your target
heart rate (THR) and the red line represents your
current heart rate. If you are working out beneath
your THR, the machine will adjust resistance
accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the resistance.
• If your heart rate is 25 beats over your target zone, the program will shut down.
TARGET HEART RATE PROGRAMS: A workout designed to keep you in your specified target heart rate zone.
This workout requires you to wear a wireless heart rate strap. See below for calculating your target heart rate.
TARGET HEART RATE: Program adjusts resistance to bring you to your target heart rate.
MAX HR %: Program adjusts resistance to bring you to your desired % maximum heart rate.
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to heart
rate training. The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise
physiologist through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years or have a
history of heart disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different heart rate zones. For example, a 30-year-old’s max HR
is 220 – 30 = 190 BPM and 90% max HR is 190 × 0.9 = 171 BPM.
Target Heart
Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90
– 100%
< 5 min 171 – 190 BPm Fit persons and for athletic training
HARD
80
– 90%
2
– 10 min 152 – 171 BPm Shorter workouts
MODERATE
70
– 80%
10
– 40 min 133 – 152 BPm Moderately long workouts
LIGHT
60
– 70%
40
– 80 min 114 – 133 BPm
Longer and frequently repeated
shorter exercises
VERY LIGHT
50
– 60%
20
– 40 min 104 – 114 BPm
Weight management and active
recovery