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ELEGANT+ CONSOLE PROGRAM INFORMATION
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.
ELEGANT+
CONSOLE
TARGET HEART RATE: Program adjusts resistance to bring you to your target heart rate.
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
VERY HARD
90
100%
–
HARD
80
90%
–
MODERATE
70
80%
–
LIGHT
60
70%
–
VERY LIGHT
50
60%
–
24
Workout
Example THR
Your
Duration
Zone (age 30)
THR Zone
5
171
190
<
–
BMP
min
2
10
152
171
–
–
BMP
min
10
40
133
152
–
–
BMP
min
40
80
114
133
–
–
BMP
min
20
40
104
114
–
–
BMP
min
Recommended For
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
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