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12.Press OK and Up.
13.Repeat steps 9 -12 to set limits 2 and 3.
If limits are turned off and you want to reactivate them, press
OK in the particular Limits display. OFF starts to blink. Press
and hold Signal. The limits will reappear.
14.After setting the limits, scroll up. “Recovery” is displayed.
15.Press OK. Scroll up or down to set recovery calculation on or
off. Press OK.
If you set recovery calculation off, skip the rest of exercise
settings. Press and hold Stop to exit exercise settings.
If you set recovery calculation on, continue from step 16.
16.“TIMER” or “Hr” starts to blink. Scroll up or down to select
A. Time-based recovery calculation (TIMER): recovery ends when
the preset time is reached
or
B. Heart-rate-based recovery calculation (Hr): recovery ends when
your heart rate drops to the preset heart rate.
Confirm by pressing OK.
17.
A. If you selected time-based recovery calculation, scroll up or
down to set the recovery timer (minutes and seconds). Confirm
your selections by pressing OK.
B. If you selected heart-rate-based recovery calculation, scroll up
or down to set the heart rate value that will end your
recovery. Press OK.
Press and hold Stop to return to the Time of Day display.
You have set an Exercise Set and you can start exercising.
However, remember to set your age and HR
max
(see User
information settings) so that your heart rate in % of HR
max
is
correctly displayed.
HOW TO DETERMINE YOUR TARGET HEART RATE ZONE
Your target heart rate zone is a range between the lower and
upper heart rate limits expressed as a percentage of your current
maximum heart rate (HR
max
).
(See User information settings about determining your HR
max
.)
• Heart rate between 50% and 60% of your HR
max
: Light
intensity zone. This zone is good for warm-up and recovery.
• Heart rate between 60% and 70% of your HR
max
: Light to
moderate intensity zone. This zone is good for losing and
controlling weight. Staying in this target zone accustoms the
body to exercise. If you are aiming for competition, you will
start building your endurance base in this zone.
• Heart rate between 70% and 85% of your HR
max
: Moderate to
heavy intensity zone. Especially effective for improving
aerobic fitness.
• Heart rate between 85% and 100% of your HR
max
: Heavy to
maximal intensity zone. Training occasionally in this zone
increases your maximum performance capacity. It increases
muscles’ tolerance to lactic acid (shifts up anaerobic treshold)
and improves sprinting and hard, short-effort ability.
manual S120 150 USA GBR B 18/7/02, 15:5714-15