M051-00K66-A122 2/08 1
2
3
4
5
a a b b 6
A B C D P E F G 7
H O J L N K M 8 I
9
C1 E1 V1 B1 A1 F1 G1 D1 H1 K1 J1 L1 R1 10 T1 Q1 S1 P1 O1 N1 M1
11
A2 72 RPM 12 B2
E2 G2 H2 F2 72 RPM I2 J2 72 RPM 13
A A A 14
A B A B B B 15
16
A A A A A 17
A 18 A
19
20
21
22
23
Select Workout Classic Heart Rate + Hill + Advanced Manual Fat Burn and Cardio Around the World Fit Test Random Heart Rate Hill Cascades Create Your Own Hill Heart Rate Interval Foothills CYO Level Interval Air Force PRT Aerobics Extreme Heart Rate Kilimanjaro CYO Heart Rate Interval Navy PRT Life Fitness Fit Test Custom Custom - Level Interval Custom - Heart Rate Interval Watts & METs Watts METS 24 Military
25
Workout Begin Interval 4 Interval 3 Interval 2 Interval 1 Group 1 Group 2 Group 3 Group 4 Group 5 Build-Up Group 7 Build-Down Fast 26 Group 6 Slow Group 8
80% HRmax 65% HRmax Hill 70% HRmax Hill Hill 75% HRmax Valley Valley Valley 85%HRmax THR 65% 65% HRmax 65% HRmax HEART RATE HILL Workout Profile 144 BPM 135 BPM 127 BPM 117 BPM 117 BPM 117 BPM 117 BPM User Example: 80 percent of theoretical maximum (HRmax) (40 year old / 144 recommended BPM) 27
Warm-up 80% HRmax Hill Hill Hill 80% HRmax 80% HRmax Valley Valley Valley 65% HRmax 65% HRmax 65% HRmax HEART RATE INTERVAL Workout Profile 144 BPM 117 BPM 144 BPM 144 BPM 117 BPM 117 BPM 117 BPM User Example: 80 percent of theoretical maximum (HRmax) (40 year old / 144 recommended BPM) 85% HRmax ed gS pe Jo gS pe Jo ed Jo e Sp ed ed e Sp e Sp gS pe ed lk Wa ed Stabilizing Period lk Wa 85% HRmax Stabilizing Period lk Wa 85% HRmax Stabilizing Period Warm-up Cool Do
29
30
31
32
33
34
35
36
37
38
39
40
41
M051-00K66-A122