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P E R F O R M A N C E S E R I E S O W N E R ’ S G U I D E
Easy Steps
to a Heart
Rate Control
Workout
Easy Steps to a Heart Rate Control Workout
CHAPTER TWO: HEART RATE CONTROL WORKOUTS
1. Press the Heart Rate Control key. Press .
2. Adjust your desired workout time. Press
.
3. Adjust the target heart rate. Press
. Use the chart in
Appendix A to help pick a target heart rate.
4. Adjust the maximum speed the treadmill will use during the
workout. Press
. Tip: for a comfortable walking workout,
set a maximum speed of 2.5 or 3 mph.
5. Adjust the maximum incline the treadmill will use during the
workout. Press
. Tip: if you prefer a walking workout
(see above’s tip), set a maximum incline of 15% to take full
advantage of the treadmill’s performance.
6. Press
.
The treadmill will start at 0.5 mph. If you do not adjust either speed
or grade, the treadmill will gradually increase these to raise your
heart rate to your target heart rate. Depending on your condition,
age, and target heart rate, this should take between 5 and 10
minutes.
You may also manually adjust speed and incline during the ramp-
up to your target heart rate. For example, the 0.5 mph start speed
may be too slow for you, so you can increase it to 2.0 mph for a
comfortable walking pace. Do not increase either speed or incline
too much, or you may overshoot your target heart rate.
Once you reach your target heart rate, the treadmill will make small
adjustments during the remainder of your workout to keep you
close to your target, within about 3 beats per minute.